Bicycle kicks

Bicycle kicks

What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the muscles around the stomach/trunk. You will also feel the muscles of your hips and legs working. If you are engaging your abdominals correctly then they should feel most of the work.


  • Laying on your back with your knees bent and in the air
  • Slowly kick each leg out in a bicycle motion and alternate
  • Keep your torso stable throughout and do not let your lower back arch off the ground
  • You can have your hands on the ground next to you to help if needed
  • Continue the set for the agreed amount of repetitions

Main muscles targeted:

  • Abdominals
  • Obliques
  • Hip flexors

Main benefits:

Bicycle kicks are a classic exercise used to strengthen the outer trunk muscles and the hip flexors. If you are able to recruit your core muscles correctly it can be a good way to challenge your core whilst the external muscles are working to perform the exercise.