Core · Bodyweight
Reverse Air Cycling
How to do the reverse air cycling, 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 on your back with your hands by your sides or under your hips for support and lift your legs off the floor. Pedal your legs in a backward cycling motion, drawing each knee in and extending it away as if riding a bike in reverse. Keep your lower back pressed down and your core engaged throughout.
- 1Your lower abs working to keep the legs cycling
- 2Your hip flexors pulling each knee in
- 3Your lower back staying flat against the floor
Common mistakes
- Letting your lower back arch off the floor
- Cycling so high the work leaves the abs
- Holding your breath; keep breathing steadily
Muscles worked
The reverse air cycling 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
Kovo programs the reverse air cycling 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.