Supine Bicycle
Lying on the back, bring one knee toward the chest while rotating the trunk, pausing between sides.
Demonstration
Official photo sequences from the Army's drill manual, read left to right, top to bottom.
Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.
How to perform it
Conditioning Drill 2, exercise 2 of 5
Starting position
Supine with hands resting on top of the head (not behind it), knees and hips bent to 90 degrees, head 2–4 inches off the ground.
Supine: Lying on the back with legs together and the body aligned, reached from the Straddle Stance through Half-Kneeling and Sitting without using the hands. ATP 7-22.02, para. 2-8 – 2-10, p. 2-3 – 2-4 (opens the official PDF)
Counts
- 1Count 1. Bring the left knee toward the chest while flexing and rotating the trunk left, trying to touch the right elbow with the right thigh, as the right leg straightens.
- 2Count 2. Return under control to the starting position and pause.
- 3Count 3. Repeat count 1 to the opposite side.
- 4Count 4. Return to the starting position.
ATP 7-22.02, para. 5-20, p. 5-10, Figure 5-12 (opens the official PDF)
What it develops
Strengthens the abdominal muscles and controls trunk rotation; hand placement and controlled movement make it a safe way to build strength and endurance.
Focus: Abdominals, Rotation control
Form
Drawn from the cited instructions.
Cues
- Rest the hands on top of the head, not the back of the head.
- Pause on count 2 before switching sides.
Common mistakes
- Pedaling continuously from side to side instead of pausing on count 2.
Cautions
- Keep the hands on top of the head; the ATP identifies hand placement as part of what makes this a safe exercise.