Exercise
Bicycle
AdvancedAdvanced supine pedaling exercise combining rotation, extension, and rapid leg coordination.
Setup instructions
Lie supine with hands behind the head and legs in tabletop. Lift to chest lift with elbows wide. Keep the pelvis quiet before adding pedaling.
Breathing cues
Exhale to rotate and extend. Inhale to prepare the switch.
Movement steps
- 1Extend one leg while rotating toward the bent knee.
- 2Switch legs in a pedaling rhythm with controlled rotation.
- 3Keep the trunk stable and the neck long.
- 4Continue only while form stays clear.
Common mistakes
Pulling the head; collapsing the chest; rushing the tempo; letting the extended leg drop too low.
Safety notes
Master Criss Cross first. Keep head down if neck tension appears.
Connections
Related exercises
FAQs
Is Bicycle beginner-friendly?
No. Bicycle is advanced and follows strong rotational abdominal work.
What muscles does Bicycle work?
Obliques and deep abdominals drive rotation; hip flexors and legs manage the pedaling pattern.
What is Bicycle good for?
It builds advanced rotational endurance and coordinated leg pathways.
What should I learn first?
Criss Cross and solid chest-lift control are useful prerequisites before Bicycle.