Lying Leg Cycle
The lying leg cycle is a Pilates bodyweight exercise targeting the hip flexors and quadriceps. Performed on the back, it simulates a cycling motion with both legs, building hip mobility, core endurance, and lower body coordination.
How to do it
- Lie flat on your back with your hands placed beneath your hips for support.
- Lift both legs off the mat and draw one knee in toward your chest.
- Extend that leg out while drawing the opposite knee in, creating a smooth cycling motion.
- Continue pedaling in a forward direction for the desired number of repetitions.
- Reverse the direction and repeat.
Form cues
- Keep your lower back pressed into the mat
- Move with slow, controlled precision
- Imagine you are pedaling a bicycle
- Keep your movements smooth and fluid
- Engage your core to stabilize your pelvis
Breathing: Inhale to prepare, and exhale deeply as you draw your knee toward your chest.
Common mistakes
- Arching the back, which can cause strain on the lumbar spine
- Moving too quickly, which reduces the focus on core stability
- Dropping legs too low, which makes it harder to keep the back flat
- Tensing the neck and shoulders, which creates unnecessary fatigue
Muscles worked
Primary: hip flexors. Secondary: quads, abs, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 30–45 seconds, rest 45s
Lose weight
3 sets × 45–60 seconds, rest 30s
Build muscle
3 sets × 12–15 reps per leg, rest 60s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp pain in your lower back, ease off and choose a gentler option.
- If you have a history of hip or back issues, check with a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this?
You should feel it in your lower abdominals and the front of your hips.
What if my back hurts?
Try lifting your legs higher toward the ceiling or placing your hands further under your hips for extra support.
Can I do this every day?
Yes, as it is a gentle movement, but listen to your body and take rest days if you feel sore.