Bicycle
Expert Advice
Perform the movement in a controlled manner and focus on fully extending each leg to engage the targeted muscles effectively.
How-to-do Steps
- Lie flat on your back with your hands behind your head, elbows wide.
- Lift your shoulders off the floor and bring your knees towards your chest.
- Straighten one leg out while turning your upper body, bringing the opposite elbow towards the bent knee.
- Alternate sides in a pedaling motion, touching each elbow to the opposite knee.
- Continue alternating sides for the desired number of repetitions.
Track Bicycle in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Bicycle primarily targets the Hamstrings, Abs, Quads, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings33%
Abs33%
Quads25%
Secondary
Calves9%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Bicycle work?
Bicycle primarily targets the Hamstrings, Abs, Quads. Secondary muscles involved include Calves. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Bicycle?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Bicycle suitable for beginners?
Yes, Bicycle is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
