Bicycle
Strengthen your core with Bicycle! This effective exercise targets your abs, obliques, and legs for a stronger, fitter you.
The Bicycle is a compound exercise that mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bicycle Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Flexor (iliopsoas); Quads (quadriceps femoris)
Bicycle Variations and Alternatives
How to do the Bicycle
Lie on your back on a mat, with your lower back pressed into the ground to protect your spine.
Place your hands lightly behind your head without pulling on your neck.
Bring your knees up to form a 90-degree angle with your legs, while lifting your shoulder blades off the ground.
Exhale as you bring your right elbow towards your left knee, straightening the right leg out around 45 degrees from the ground.
Inhale as you switch to the other side, bringing your left elbow to your right knee and extending your left leg.
Continue alternating sides in a pedaling motion, as if riding a bicycle.
Keep your movements controlled and deliberate, focusing on engaging and twisting through the core muscles.
Repeat for the desired number of repetitions or time duration, commonly sets of 12-30 repetitions or continuous cycles for 30-60 seconds.
Remember to breathe rhythmically throughout the exercise, and aim for a smooth transition between sides without losing form or placing strain on the neck.
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Bicycle FAQs
What muscles does the Bicycle work?
The Bicycle mainly works the core, with help from the quads. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Bicycle?
None. The Bicycle is a bodyweight exercise, so you can do it anywhere.
Is the Bicycle a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Bicycle variations and alternatives?
Similar exercises include the 45-Degree Twisting Bicycle-Crunch, Air Bike, Band Bicycle-Crunch and Bicycle V-Up.
Training calculators
Work out the numbers behind your training before your next session.