Step by step instructions, muscle activation and variants for the Standing Bike and Opposite Touches.
A standing core and cardio drill that mimics the bicycle crunch motion upright — you drive one knee up while reaching the opposite hand down to touch it, then alternate sides. The movement challenges obliques, hip flexors, and coordination while elevating the heart rate.
Common mistakes content is coming soon.
The Standing Bike and Opposite Touches is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.