Pilates Bicycle

Intermediate Isolation

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A Pilates core exercise done on your upper back with your hips lifted and supported by your hands. The legs cycle, one reaching up as the other bends toward the floor, while the abs hold the hips steady.

Also known as: bicycle air legs, shoulder stand bicycle, supported bicycle legs

How to do the Pilates Bicycle

  1. Lie on your back, lift your hips, and support them with your hands.
  2. Reach one leg straight up as the other bends toward the floor.
  3. Switch legs in a smooth cycling motion, hips lifted and steady.
  4. Lower your hips slowly to the floor to finish.
Full technique — 6 steps
  1. Lie on your back with your knees bent and your arms at your sides.
  2. Lift your hips and legs off the floor and support your hips with your hands, elbows on the floor.
  3. Keep your weight on your upper back and shoulders, with your neck relaxed.
  4. Reach one leg straight up and away as the other knee bends and that foot lowers toward the floor.
  5. Switch legs in a smooth cycling motion, keeping your hips lifted and steady.
  6. Finish the set by lowering your hips and legs back to the floor under control.

Common mistakes

  • Rocking the pelvis side to side
  • Letting the hips drop
  • Weight rolling onto the neck
  • Swinging legs with momentum
  • Bending the reaching leg

Form cues

  • Reach one leg long
  • Keep pelvis still
  • Weight on upper back
  • Keep hips lifted

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Suspension trainer

Barbell

Resistance bands

Weight plates

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

  1. Easier Ab Wheel Pass Crunch 30% of bodyweight
  2. Easier Ab Wheel Half Rollout 40% of bodyweight
  3. This exercise Pilates Bicycle Intermediate
  4. Harder Unsupported Decline Sit-Up 45% of bodyweight
  5. Harder Standing Ab Wheel Rollout 120% of bodyweight

Too hard for now? Start with the Ab Wheel Half Rollout.

Quick answers

What muscles does the Pilates Bicycle work?

Primary: Abs 8/10. Also works: Obliques 5/10, Lower back 4/10.

When should I do the Pilates Bicycle in a workout?

Accessory. Goes after the main lifts. ≈ 5 min with rest.

How many sets and reps of the Pilates Bicycle?

Strength: 3 sets of 8–10 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3 sets of 12–16 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Pilates Bicycle?

Suspension trainer: Supine Suspension Trainer Knee Tuck, Suspension Trainer Mountain Climbers. Barbell: Barbell Overhead Sit-Up. Resistance bands: Resistance Band Dead Bug, Kneeling Resistance Band Crunch. Weight plates: Plate Overhead Sit-Up.

What is an easier version of the Pilates Bicycle?

Ab Wheel Half Rollout (40% of bodyweight), Ab Wheel Pass Crunch (30% of bodyweight).

What is a harder version of the Pilates Bicycle?

Unsupported Decline Sit-Up (45% of bodyweight), Standing Ab Wheel Rollout (120% of bodyweight).

How we rate exercises

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