Instructions

1

Stand with feet shoulder-width apart, hands positioned behind head with elbows bent and out to the sides, maintaining an upright torso

2

Engage core muscles and prepare to explosively drive one knee upward toward chest while maintaining balance on the standing leg

3

Lower the raised knee back down in a controlled manner to return to standing position, resisting gravity throughout the descent

4

Drive the opposite knee upward explosively, alternating legs in a continuous jumping motion with dynamic knee raises

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Gluteus Maximus, Adductors

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Standing Bike and Opposite Touches because it challenges the Rectus Femoris through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Plyometrics region.

Benefits

Improves overall Plyometrics stability and proprioception during heavy loads.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Cardio movement, perfect for both beginners and elite athletes.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Femoris, instantly lower the weight and readjust your Body weight setup.

Exercise Variations

Dumbbell Standing Bike and Opposite Touches
Cable Standing Bike and Opposite Touches
Banded Standing Bike and Opposite Touches

Beginner Tips

If you are new to the Standing Bike and Opposite Touches, focus on mastering the movement pattern with zero weight before adding Body weight.

Standing Bike and Opposite Touches