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Hanging Bicycle Crunches

AdvancedStrengthTier T3

Hang from a bar with your legs extended below you. Pull one knee high while extending the other leg in a cycling motion. Switch legs and keep alternating.

Targets: Hip
Muscles: Obliques

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hang from the bar with a firm overhand grip.
  • Let the legs hang extended before the first pedal.
  1. She hangs from the overhead bar with straight arms and a firm grip; her legs hang extended together below her, body still.

    Step 1 of 5

    Hang from the bar with the legs extended below you.

  2. She hangs with the right knee pulled high toward the chest while the left leg extends long below, the legs split in the cycling motion.

    Step 2 of 5

    Pull one knee high while extending the other leg, making a cycling motion.

  3. She hangs mid-switch: the first knee lowering toward extension while the other knee rises, legs passing each other in the cycling motion.

    Step 3 of 5

    Switch the legs, driving the other knee up as the first extends.

  4. She hangs with the left knee now pulled high toward the chest and the right leg extended long below, the cycling motion continuing.

    Step 4 of 5

    Pull the second knee high while the first leg extends, continuing the cycle.

  5. She hangs from the overhead bar with straight arms and a firm grip; her legs hang extended together below her, body still.

    Step 5 of 5

    Hang from the bar with the legs extended below you.

Breathing

  • Exhale forcefully through pursed lips during the working phase.

Safety Information

Make a cycling motion with the legs, alternately pulling one knee high while extending the other leg. Brace the core tightly and exhale forcefully through pursed lips during the effort. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.