Cycling Knee Raises

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For pre-designed ab workouts, view EMG’s Ab Workouts.

Cycling Knee Raises Description

Step 1. Lie on the floor with your hands under your buttocks and your elbow out so that the small of your back is pressed against the floor. Keep your head up and shoulder blades off the floor.

Step 2. Lift both legs approximately one foot off the floor with a slight bend in the knees.

Step 3. Use your lower abs to draw your right knee towards your chest, keeping your left leg stationary for the moment.

Step 4. Then, extend the leg out as you simultaneously draw your opposite leg towards your chest. Each time both legs have been raised towards the chest equals one repetition.


Cycling knee raises are a more advanced ab exercise. They require the user to demonstrate both balance and control throughout the exercise. The user may help balance himself by placing his hands flat on the floor (see video.) If the user is comfortable, he may place his hands behind his head or neck when performing the exercise, engaging more of the core to balance. Although cycling knee raises resemble peddling a bicycle, this exercise should be performed slowly. If the user finds himself off balance, it is likely that he is performing the exercise too quickly. This is a safe exercise for those with low back pain to perform as long as the motion remains slow and controlled throughout. Those with back pain may find the switching from leg to leg to be problematic for the back. If that is the case, the user may perform all the repetitions with one leg before switching to the other. This is only recommended if it is necessary though. If there is no back pain issue, the exercise should be performed with alternating legs.

Cycling Knee Raises 1

Cyling Knee Raises 2

Updated: April 11th, 2015