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Bicycle Kicks

A dynamic core exercise that combines alternating leg movements with opposite elbow-to-knee touches, targeting the obliques and rectus abdominis.

Exercise Overview

Category

Isometric Calisthenics

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Lie on your back with hands behind your head and legs extended. Lift your shoulders off the ground and bring one knee toward your chest while touching the opposite elbow to that knee. Alternate sides in a pedaling motion.

Starting Position

Lie supine on the floor with hands behind your head, elbows out, legs extended, and shoulders lifted off the ground.

Finishing Position

Continue the alternating motion, bringing opposite knee and elbow together while maintaining the lifted shoulder position.

Form Cues

Keep your lower back pressed to the floor, engage your core, touch elbow to opposite knee, maintain steady breathing

Common Mistakes

Arching lower back, not touching elbow to knee, moving too fast, not engaging core properly

Progression Tips

Increase speed, add resistance, or perform with straight legs for increased difficulty.

Regression Tips

Slow down the movement, reduce range of motion, or perform with knees bent for easier variation.

Safety Notes

Maintain proper form to avoid neck and lower back strain. Stop if you experience pain in your back or neck.