# Lying Leg Cycles

A floor core exercise done on your back with your head and arms down. The legs cycle, one knee drawing toward your chest as the other leg straightens above the floor, while the abs keep your lower back flat.

- Beginner · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/bicycles/video/male.mp4
- HTML: https://seto.fit/exercises/lying-leg-cycles/

## Muscles worked

- Abs: 8/10
- Obliques: 5/10
- Lower back: 3/10

## How to do the Lying Leg Cycles

1. Lie on your back, arms at your sides, palms down.
2. Press your lower back into the floor and keep your ribs pulled down.
3. Draw one knee in as the other leg straightens above the floor.
4. Switch legs in a smooth cycling motion, lower back flat.

### Full technique — 7 steps

1. Lie flat on your back with your arms at your sides and palms down.
2. Press your lower back into the floor and keep your ribs pulled down.
3. Lift both feet off the floor and bring one knee toward your chest.
4. Straighten the other leg out in front of you and hold that foot above the floor.
5. Switch legs in a smooth cycling motion, bending the straight leg as the bent leg reaches out.
6. Keep your head, shoulders, and arms on the floor throughout the set.
7. Lower both feet to the floor under control to finish the set.

## Common mistakes

- Lower back arching off floor
- Swinging legs with momentum
- Dropping heels between reps
- Rocking the pelvis side to side
- Bending the reaching leg

## Form cues

- Keep ribs down
- Flatten lower back first
- Arms press into floor
- Keep pelvis still

## How much to do

- **Strength**: 2–3 sets of 10–15 reps · rest 1 min · 3 reps in reserve · lower 2 s, lift 2 s
- **Muscle growth**: 3 sets of 15–20 reps · rest 1 min · 3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 20–30 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Overhead Sit-Up](https://seto.fit/exercises/dumbbell-overhead-sit-up/), [Dumbbell Decline Sit-Up](https://seto.fit/exercises/dumbbell-decline-sit-up/)
- **Suspension trainer**: [Supine Suspension Trainer Knee Tuck](https://seto.fit/exercises/supine-suspension-trainer-knee-tuck/), [Suspension Trainer Mountain Climbers](https://seto.fit/exercises/suspension-trainer-mountain-climbers/)
- **Barbell**: [Barbell Overhead Sit-Up](https://seto.fit/exercises/barbell-overhead-sit-up/)
- **Resistance bands**: [Resistance Band Dead Bug](https://seto.fit/exercises/resistance-band-dead-bug/), [Kneeling Resistance Band Crunch](https://seto.fit/exercises/kneeling-resistance-band-crunch/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Ab Wheel Straight Arm Crunch](https://seto.fit/exercises/ab-wheel-straight-arm-crunch/) — 15% of bodyweight
- **This exercise: Lying Leg Cycles — 20% of bodyweight**
- Harder: [Reverse Crunch](https://seto.fit/exercises/reverse-crunch/) — 25% of bodyweight
- Harder: [Ab Wheel Pass Crunch](https://seto.fit/exercises/ab-wheel-crunch/) — 30% of bodyweight

## Quick answers

### What muscles does the Lying Leg Cycles work?

Primary: Abs 8/10. Also works: Obliques 5/10, Lower back 3/10.

### When should I do the Lying Leg Cycles in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Lying Leg Cycles?

Strength: 2–3 sets of 10–15 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3 sets of 15–20 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Lying Leg Cycles?

Dumbbells: Dumbbell Overhead Sit-Up, Dumbbell Decline Sit-Up. Suspension trainer: Supine Suspension Trainer Knee Tuck, Suspension Trainer Mountain Climbers. Barbell: Barbell Overhead Sit-Up. Resistance bands: Resistance Band Dead Bug, Kneeling Resistance Band Crunch.

### What is an easier version of the Lying Leg Cycles?

Ab Wheel Straight Arm Crunch (15% of bodyweight).

### What is a harder version of the Lying Leg Cycles?

Reverse Crunch (25% of bodyweight), Ab Wheel Pass Crunch (30% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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