The 45 Degree Bicycle Twist Knee To Elbow is a dynamic exercise that engages the entire body, focusing on core strength and stability. It enhances coordination and can improve overall functional fitness.
How To Perform
Begin by lying on your back with your knees bent at a 45-degree angle and your hands behind your head.
Lift your shoulders off the ground and simultaneously bring your right knee towards your left elbow while twisting your torso.
Return to the starting position and repeat on the opposite side, bringing your left knee towards your right elbow.
Continue alternating sides in a controlled manner, maintaining a steady rhythm.
Engage your core throughout the movement to maximize effectiveness.
Tips & Common Mistakes
✓Keep your lower back pressed into the ground to prevent strain.
✓Avoid pulling on your neck; use your core to lift your shoulders.
✓Focus on a slow and controlled motion rather than rushing through the exercise.
Quick Facts
Primary Muscle
Full Body
Secondary Muscles
Core, Shoulders, Legs
Equipment
Various
Recommended Sets
3-4
Recommended Reps
8-12
Rest Time
90s
Tempo
3-1-2-1
Track This Exercise
Log sets, track PRs, and see your progress over time.