Lying Reverse Bike
The lying reverse bike is a bodyweight core exercise that performs a cycling motion in the reverse direction while lying on the back. Reversing the standard cycling pattern challenges the abs and hip flexors differently, engaging the muscles through an altered range of motion.
How to do it
- Lie flat on your back and raise your legs to a 90-degree tabletop position.
- Begin pedaling your legs backward in a reverse cycling motion.
- Alternate extending one leg behind while the other bends toward the chest.
- Keep your lower back pressed to the floor throughout.
- Continue for the desired duration.
Form cues
- Press your lower back flat into the floor.
- Pedal your legs smoothly in reverse.
- Keep your core tight throughout the movement.
- Breathe steadily as you alternate leg extensions.
Breathing: Exhale as you extend each leg backward, and inhale as you bring your leg toward your chest.
Common mistakes
- Arching the lower back off the floor, which puts unwanted strain on your spine instead of targeting your abs.
- Moving too fast and using momentum rather than muscle control to cycle your legs.
- Holding your breath during the exercise, which increases blood pressure and fatigues your core faster.
Muscles worked
Primary: abs. Secondary: hip flexors, obliques.
Suggested sets & reps
Get fitter
3 sets × 30–45 seconds, rest 60 s
Lose weight
3 sets × 45 seconds, rest 45 s
Build muscle
3–4 sets × 12–15 reps per leg, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp lower back pain, ease off and stop the movement immediately.
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
What should I do if I feel this in my lower back?
Stop and reset. Your lower back must stay pressed firmly against the floor. If it continues to lift, reduce your range of motion or try a regression.
How many times a week should I do the lying reverse bike?
2 to 3 times per week is a great starting point to allow your core muscles adequate recovery.
Can I do this exercise if I am a beginner?
Yes, it is designed for all fitness levels. Just focus on slow, controlled movements rather than speed.