Seated Bike Hand on Floor
The seated bike hand on floor is a bodyweight core exercise that simulates a bicycle motion from a seated floor position with hand support. It targets the hip flexors and abs through the continuous pedaling action, offering an accessible floor-based cardio and core drill.
How to do it
- Sit on the floor with your hands placed flat on the ground behind you for support.
- Lift your feet off the floor and begin pedaling your legs in a smooth cycling motion.
- Alternate extending and bending each leg in a continuous bicycle pattern.
- Keep your core engaged and your torso from collapsing backward.
- Continue for the desired duration.
Form cues
- Place hands firmly behind you for stable support.
- Engage your core to keep your torso upright.
- Pedal your legs in a smooth, continuous motion.
- Breathe steadily throughout the cycling action.
Breathing: Exhale steadily as you extend each leg forward, and inhale naturally as you pull it back in.
Common mistakes
- Slumping backward into the lower back, which reduces core engagement and strains the spine.
- Pedaling too fast with jerky movements, which prevents the hip flexors and abs from working effectively.
- Holding your breath, which raises blood pressure and fatigues you much faster.
Muscles worked
Primary: hip flexors. Secondary: abs, quads.
Suggested sets & reps
Get fitter
3 sets x 30 seconds, rest 60 seconds
Lose weight
3 sets x 30-45 seconds, rest 45 seconds
Build muscle
3 sets x 12-15 reps per leg, rest 60 seconds
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp lower back pain, ease off and stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it working your lower abdominal muscles and the front of your hips (hip flexors).
What if my lower back hurts?
If you feel discomfort in your lower back, sit up taller, reduce your range of motion, or take a short break to reset your posture.
How often can I do this movement?
You can include this exercise 2 to 3 times per week as part of your core or home workout routine.