Lying Leg Cycles — how to, muscles worked, alternatives

How to do the Lying Leg Cycles

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 15% of bodyweight
This exercise Lying Leg Cycles 20% of bodyweight
Harder Reverse Crunch 25% of bodyweight
Harder Ab Wheel Pass Crunch 30% of bodyweight

Too hard for now? Start with the Ab Wheel Straight Arm Crunch.

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.