In the Bicycle Sit Ups sequence, how should the knees and shins be positioned?

In the Bicycle Sit Ups sequence, how should the knees and shins be positioned?

• A. Stack knees over hips bringing shins parallel to the ceiling
• B. Stack ankles over hips
• C. Knees bent and feet flat
• D. Keep hands on thighs

Answer: (A)

During Bicycle Sit Ups, the legs are aligned so the knees are stacked directly over the hips and the shins are lifted to be parallel to the ceiling. This vertical shin position and knee-over-hip alignment create a stable pelvis, letting the core do most of the work rather than the hip flexors or momentum. With this setup, the spine stays longer and the lower back stays protected as you twist and switch sides, so you maintain control throughout the movement. If the knees drift or the shins aren’t vertical, leverage shifts and the movement can become less efficient and harder on the back.

During Bicycle Sit Ups, the legs are aligned so the knees are stacked directly over the hips and the shins are lifted to be parallel to the ceiling. This vertical shin position and knee-over-hip alignment create a stable pelvis, letting the core do most of the work rather than the hip flexors or momentum. With this setup, the spine stays longer and the lower back stays protected as you twist and switch sides, so you maintain control throughout the movement. If the knees drift or the shins aren’t vertical, leverage shifts and the movement can become less efficient and harder on the back.