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Supine Bicycle
From: FM 7-22 October 2012
Purpose: This exercise strengthens the muscles of the abdomen and controls the rotation of the trunk (Figure 9-8).
Starting Position: Supine position with the fingers interlaced, hands on top of the head. Hips, knees, and ankles are flexed at 90 degrees and lower legs are parallel to the ground. The head is off the ground.
Cadence: SLOW
  1. Bring the left knee toward the chest while flexing and rotating the trunk to the left, attempting to touch the right elbow with the left thigh. As the left knee rises, the right leg extends.
  2. Return to the starting position.
  3. Bring the right knee toward the chest while flexing and rotating the trunk to the right, attempting to touch the left elbow with the right thigh. As the right knee rises, the left leg extends.
  4. Return to the starting position.

Figure 9-8. Supine bicycle


Check Points:

  • At the starting position ensure that the hands are on top of the head, not behind the neck.
  • Maintain tightness of the abdominals throughout the exercise.
  • On counts 1 and 3, attempt to fully extend one leg while bringing the knee of the other to the elbow.

Precaution: On counts 1 and 3, do not jerk the neck or arch the back to assume the up position.


From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013) is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
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