List your studio
ΕΛ EN

Find your next workout

Choose what interests you and where you want to go.

I'm interested in
Choose a workout
Visual demonstration of the Bicycles exercise

Protected preview

Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Abs Hip flexors
Secondary muscles
Quadriceps
Equipment
Bodyweight
Exercise guide

Bicycles

3 steps Updated 29/08/2026

Bicycles is a bodyweight exercise targeting Abdominals (rectus abdominis), Hip Flexors (iliopsoas).

Step by step

How to perform it

  1. Lie on your back with your legs bent and lifted off the floor, and both arms straight to the floor.
  2. Bring your right knee towards your chest while straightening your left leg towards the floor without letting it touch the floor.
  3. Alternate sides by bringing your left knee towards your chest and straightening your right leg towards the floor, continuing in a controlled, bicycle-like motion.
Continue from here
Visual demonstration of the Alternate Leg Pull exercise Alternate Leg Pull Abs · Hip flexors Visual demonstration of the Alternate Leg Raise exercise Alternate Leg Raise Abs · Quadriceps Visual demonstration of the Alternate Leg Raise From Reverse Plank Position exercise Alternate Leg Raise From Reverse Plank Position Abs · Quadriceps Visual demonstration of the Alternate Leg Raise With Head Up exercise Alternate Leg Raise With Head Up Abs · Quadriceps

Last updated: 29/08/2026

Back to all exercises
Bicycles

Add it to your program

Build a program

We use cookies to improve your experience on our website. You can accept all cookies, reject non-essential cookies or customize your preferences.
By selecting "Accept", you agree to the Privacy policy & cookies

Customize settings
Accept
Cookie Settings
Essential Cookies

These cookies are required for the website to function correctly and are therefore always enabled. They include cookies that support secure navigation, regulatory compliance and core services. They do not require user consent.

Performance Cookies (Google Analytics)

We use third-party cookies (Google Analytics) solely to analyze traffic and improve website performance. We take measures to protect your data, including IP address anonymization. These cookies collect anonymous information about the pages you visit, your device and your browser. They are used only with your consent.

Advertising and Social Media Cookies

Social media cookies allow you to connect to social networks and share content from our website. Advertising cookies help personalize ads based on your interests. They may involve processing personal data and require your explicit consent. If you disable them, you may see less relevant advertising or be unable to share content on social networks.