Bicycle Kicks (Modified)
The modified bicycle keeps the head and shoulders resting on the floor while the legs alternate slow, high pedal strokes with a gentle trunk turn. It preserves the rotation pattern for beginners and for anyone whose neck fatigues long before their core does. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 3–6 per side (slowest tempo) | 60–90 s |
| Muscle | 3 × 9–12 per side | 60 s |
| Endurance | 2–3 × 18–27 per side | 45 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
The entry point of the bicycle family — control here unlocks everything above it.
Proper form — 5 cues
- Rest your head down and keep your neck completely relaxed throughout.
- Flatten the lower back against the floor before the legs start moving.
- Pedal one knee in as the opposite hip stays anchored to the ground.
- Keep the moving foot's arc high and slow — knees travel, torso stays quiet.
- Let your hands rest flat at your sides, pressing lightly for stability.
Breathing: Long exhale as each knee draws in, easy inhale as the legs pass each other.
The 3 mistakes Maddy corrects most
Common questions
Who should choose the modified bicycle over the full version?
Three groups: beginners still building basic core control, anyone whose neck aches during lifted-shoulder ab work, and people returning after a break who want the pattern without the full cost. It is a legitimate training version — the leg control and gentle rotation are real work, not a placeholder.
When do I progress to full bicycle kicks?
When you can do 15 slow strokes per side with your lower back never leaving the floor and no urge to speed up. Then add the curled-up torso in stages: first lift just the shoulder blades, then add the rotation toward each knee. Each stage should be owned for a week or two before the next.
Does the modified version still work my abs?
Yes — controlling alternating leg movement while the pelvis stays neutral is exactly the deep-core job the abdominals evolved for, and the slow tempo keeps them under tension throughout. What you lose versus the full version is most of the oblique rotation load, which is precisely what makes this version accessible.
Related exercises
Harder: Bicycle Kicks
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