High bicycle (Pilates bicycle)

In the same hips-lifted, hand-supported position as the high scissors, you pedal the legs as if cycling a big bicycle in the air.

High scissors and bicycle (Pilates) family

High bicycle (Pilates bicycle)

Harder option

In the same hips-lifted, hand-supported position as the high scissors, you pedal the legs as if cycling a big bicycle in the air.

DemandHard

Equipment requiredFloor space

Muscle focusAbs · Hip flexors · Hamstrings · Glutes · Shoulders

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Set up as for the high scissors, weight on the shoulder blades and upper arms, hands supporting the pelvis.
Split the legs, then bend the back knee and draw it through as the front leg lowers and straightens, like pedalling a big bicycle.
Keep the pelvis lifted and level.
Pedal forward, then reverse, then roll down slowly one segment at a time.

Form cues

Big, slow circles, not tiny rushed pedalling.
Keep the pelvis lifted and level.
Avoid: weight sliding onto the neck, or turning your head.

Practice and cautions

5 cycles forward, then 5 back (the classical count). A suggested starting point. No trial has tested this move on its own.

As the high scissors: avoid it with a neck problem, osteoporosis, pregnancy, or wrist and elbow pain. Not the bicycle crunch, which is the Pilates criss-cross. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs, Hip flexors. Also: Hamstrings, Glutes, Shoulders.

Equipment

None: body weight and floor space.

Level

Advanced. See the easier and harder options above.

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Questions people ask

What muscles does the High bicycle (Pilates bicycle) work?

Mainly the abs and hip flexors, with help from the hamstrings, glutes and shoulders.

What equipment do I need for the High bicycle (Pilates bicycle)?

No equipment: your body weight and a little floor space.

Is the High bicycle (Pilates bicycle) good for beginners?

It is an advanced move. Build up to it with the High scissors (Pilates scissors) first.

What is an easier alternative to the High bicycle (Pilates bicycle)?

Try the High scissors (Pilates scissors). Both are written steps in the same progression.