Elevated Cycling

Muscles worked

Setup

1. Sit on the edge of the stationary bike seat or a stable bench with your feet hovering just above the floor.
2. Lean your torso back at a 45-degree angle to engage the core, gripping the seat or handlebars firmly for stability.
3. Engage your lats and pull your shoulders away from your ears to create a solid base.

How to do it

1. Extend your right leg straight out while simultaneously pulling your left knee toward your chest in a fluid 'pedaling' motion.
2. Switch legs by extending the left and pulling the right knee in, maintaining a circular movement pattern with your feet.
3. Exhale forcefully every time a knee moves toward your chest and inhale as you transition between sides.
4. Maintain a steady, controlled tempo, focusing on a full extension of the 'straight' leg to maximize quad and lower ab tension.

Form checklist

• Keep your chest lifted and avoid rounding your lower back as you lean back.
• Ensure your pelvis remains stable and does not rock side-to-side as you cycle.
• Maintain a neutral neck position by looking forward rather than down at your legs.
• Keep your core 'braced' as if preparing for a punch throughout the entire set.

Pro tips

• To increase oblique activation, add a slight torso rotation toward the incoming knee without losing your balance.
• Focus on the 'scooping' sensation in your lower abdominals by pulling the belly button toward the spine during the leg retraction.

Make it harder

• Remove your hands from the seat and hold them across your chest or behind your head to remove the stability assist.
• Slow the tempo down to a 'slow-motion' cycle, pausing for 2 seconds at the peak of each knee tuck.

Frequently asked

What muscles does the elevated cycling work?

The elevated cycling primarily targets the abs and obliques, and also works the glutes and hamstrings as secondary muscles.

What equipment do you need for the elevated cycling?

The elevated cycling requires no equipment — just your body weight.

Is the elevated cycling good for beginners?

The elevated cycling is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• 90 To 90Beginner · abs, glutes, obliques, and quadriceps
• 90 To 90 SwitchIntermediate · abs, glutes, obliques, and quadriceps
• Air BikeIntermediate · abs and obliques