Core · Bodyweight
Lying Cycle
How to do the lying cycle, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie flat on your back with your hands behind your head and your legs lifted with knees bent. Pedal your legs in a cycling motion, extending one leg out while drawing the other knee in toward your chest, and continue alternating in a smooth rhythm. Keep your lower back pressed into the floor and your core braced throughout.
- 1Feel your lower abs and hip flexors working as you pedal your legs
- 2through the air
- 3Keep the small of your back pressed flat into the floor
- 4Feel a steady, controlled rhythm rather than fast flailing
Common mistakes
- Don't let your lower back arch as you extend each leg
- Avoid yanking on your neck with your hands
- Don't rush the pace and lose control of the motion
Muscles worked
The lying cycle mainly works the lower abs and hip flexors, with the upper abs, obliques, and quads assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- HamstringsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the lying cycle for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.