Exercise guide
Reverse Air Cycling
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
Reverse Air Cycling is a dynamic core exercise that targets the lower abdominals and obliques while improving hip flexor mobility through a backward pedaling motion. It is highly effective for developing trunk stability and coordination without the need for equipment.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your arms resting at your sides, palms down.
- Lift both legs off the floor and bend your knees to a 90-degree angle (tabletop position).
- Press your lower back firmly into the floor to engage your deep core and eliminate any arch in the spine.
How to do it
- Begin a 'reverse' pedaling motion by extending one leg forward and down toward the floor, then pulling the heel back toward your glutes.
- Scoop the foot upward toward your chest to complete the circle while the opposite leg begins its extension.
- Inhale as the leg extends away from the body and exhale forcefully as you pull the knee back toward your torso.
- Maintain a slow, controlled tempo, focusing on smooth transitions between the alternating legs.
Form checklist
- Keep your lower back in constant contact with the floor; if it arches, raise your legs higher.
- Ensure the movement is a fluid circle rather than a simple kick-back motion.
- Keep your neck and shoulders relaxed to avoid unnecessary tension in the upper body.
- Maintain a 90-degree bend in the knee during the 'scoop' phase to keep the focus on the lower abs.
Pro tips
- To maximize oblique engagement, focus on the 'scooping' phase of the circle, imagining you are pulling a heavy weight back with your heels.
- Slow the tempo down significantly—a 3-second circle per leg—to increase time under tension and eliminate momentum.
Make it harder
- Perform the movement with your legs closer to the floor (lower angle) to increase the lever length and core demand.
- Lift your head and shoulder blades slightly off the mat into a 'hollow body' position to engage the upper abdominals throughout the set.
Frequently asked
- What muscles does the reverse air cycling work?
- The reverse air cycling primarily targets the abs and obliques, and also works the glutes and hamstrings as secondary muscles.
- What equipment do you need for the reverse air cycling?
- The reverse air cycling requires no equipment — just your body weight.
- Is the reverse air cycling good for beginners?
- Yes. The reverse air cycling is a beginner-friendly movement and a strong foundation to build on.