Exercise guide
Standing Bike And Opposite Touches
- Intermediate
- Compound
- Timed hold
- Waist
This standing core exercise targets the rectus abdominis and obliques through dynamic rotation and hip flexion, while simultaneously challenging balance and hip flexor strength. It is an effective low-impact alternative to floor-based crunches that improves functional coordination.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and a slight bend in your knees.
- Place your fingertips lightly behind your ears with your elbows flared out wide to the sides.
- Engage your core by drawing your navel toward your spine and maintain an upright posture.
How to do it
- Exhale as you lift your right knee toward your chest while rotating your torso to bring your left elbow toward the rising knee.
- Inhale as you lower your leg and return your torso to the center in a controlled, rhythmic motion.
- Immediately repeat the movement on the opposite side, bringing your right elbow toward your left knee.
- Continue alternating sides at a steady tempo, ensuring the rotation comes from your waist rather than pulling on your neck.
Form checklist
- Focus on bringing the knee up high rather than just pulling the elbow down to meet it.
- Keep your chest open and avoid rounding your upper back or pulling on your head.
- Maintain a slight bend in the standing leg to improve stability and protect the joint.
- Ensure your hips stay relatively square while your mid-back performs the rotation.
Pro tips
- Visualize your ribcage moving toward your opposite hip bone to maximize oblique recruitment.
- Pause for a split second at the peak of the movement to emphasize the isometric contraction of the abdominals.
Make it harder
- Slow down the eccentric (lowering) phase to three seconds to increase time under tension and balance difficulty.
- Add a small hop as you switch legs to transform the movement into a high-intensity cardio-core hybrid.
Frequently asked
- What muscles does the standing bike and opposite touches work?
- The standing bike and opposite touches primarily targets the abs and obliques, and also works the glutes as secondary muscles.
- What equipment do you need for the standing bike and opposite touches?
- The standing bike and opposite touches requires no equipment — just your body weight.
- Is the standing bike and opposite touches good for beginners?
- The standing bike and opposite touches is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.