TETSUBicycle Crunch vs Weighted Crunch
The Bicycle Crunch and the Weighted Crunch both train the abs as their primary muscle. The Bicycle Crunch is bodyweight-only while the Weighted Crunch adds external weight to a bodyweight pattern. Here is how they compare and when to pick each.
Side-by-side comparison
| Bicycle Crunch | Weighted Crunch | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | hip flexors | obliques |
| Equipment | bodyweight | added weight |
| Steps in our guide | 5 | 5 |
How each one starts
Bicycle Crunch — first steps
- Lie flat on your back with your hands placed behind your head.
- Lift your legs off the ground and bend your knees at a 90-degree angle.
Weighted Crunch — first steps
- Lie flat on your back with your knees bent and feet flat on the ground.
- Hold a weight plate or dumbbell on your chest.
Full step-by-step guides are linked below.
Which should you choose?
The Bicycle Crunch needs no equipment and scales through leverage, tempo and reps. The Weighted Crunch adds external load to a bodyweight pattern for direct overload. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the abs adapting.
Full form guides
Common questions
Is the Bicycle Crunch better than the Weighted Crunch?
Neither is universally better — both train the abs as the primary mover. The Bicycle Crunch needs no equipment and scales through leverage, tempo and reps, while the Weighted Crunch adds external load to a bodyweight pattern for direct overload. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Bicycle Crunch and the Weighted Crunch in the same program?
Yes, but usually not in the same session — they overlap heavily on the abs. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Bicycle Crunch and the Weighted Crunch work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — hip flexors for the Bicycle Crunch versus obliques for the Weighted Crunch.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.