Bicycle
- Target muscle
- Hamstrings, Obliques, Quadriceps, Rectus Abdominis
- Synergist muscles
- Adductor Magnus, Gastrocnemius, Tensor Fasciae Latae
- Equipment
- Body weight
- Body part
- Hips, Thighs, Waist
- Type
- Stretching
The Bicycle is a dynamic bodyweight stretch and mobility drill that mobilizes the hips, thighs, and waist while engaging the rectus abdominis and obliques. As you cycle your legs through the air and rotate your torso, it also lengthens the hamstrings and quadriceps, making it a useful warm-up or active-recovery move that needs no equipment.
How to do the Bicycle
- 1Lie flat on your back on a mat with your lower back gently pressed into the floor and your knees bent.
- 2Place your hands lightly behind your head with your elbows wide, and lift your shoulder blades just off the mat.
- 3Raise both feet off the floor and bring your knees up so your shins are roughly parallel to the ground.
- 4Draw one knee in toward your chest while extending the opposite leg out straight at a slight upward angle.
- 5Rotate your torso to bring the opposite elbow toward the bent knee, feeling the stretch through your waist and the front of the extended leg.
- 6Smoothly switch sides, drawing the other knee in and extending the first leg as your torso rotates the other way.
- 7Continue alternating in a slow, controlled pedalling rhythm, breathing steadily throughout.
- 8To finish, bring both knees in, lower your feet to the floor, and rest your head and shoulders back down.
Form tips
- Move slowly and deliberately rather than racing through reps — the goal is mobility and a clean stretch, not speed.
- Keep your lower back lightly anchored to the mat to protect your spine and keep the work in your abs and hips.
- Let the rotation come from your torso turning, not from pulling on your head with your hands.
- Extend each leg only as far as you can while staying in control, increasing the reach as your hamstrings and hips loosen up.
Common mistakes
- Yanking on the neck with your hands, which strains the cervical spine and shifts effort away from the abs and obliques.
- Letting the lower back arch up off the mat as the leg extends, which removes core tension and can stress the spine.
- Rushing the pedalling motion, which turns a controlled mobility stretch into sloppy momentum and reduces the range you actually move through.
- Extending the straight leg too low toward the floor before your hips are ready, which can overload the lower back.
Frequently asked questions
What muscles does the Bicycle work?
It targets the rectus abdominis, obliques, hamstrings, and quadriceps, with the adductor magnus, gastrocnemius (calves), and tensor fasciae latae assisting as you cycle and rotate.
Is the Bicycle good for beginners?
Yes. It uses only your body weight, so you can keep the pace slow, the rotation small, and the legs higher to make it easier, then progress as your hips and core get stronger.
Where should I feel the Bicycle?
You should feel it working through the abs and waist as you rotate, with a gentle stretch along the hamstrings and the front of the thigh on the extended leg. You should not feel it straining your neck or lower back.
How long should I do the Bicycle for?
As a warm-up or mobility drill, aim for 30–60 seconds of slow, controlled pedalling for 2–3 rounds. Stop sooner if your form starts to break down.
