Exercise movement reviewed by:Marie Braga, PT, DPT, CSCS

How Iridium Programs This

Iridium identifies this as a rotational oblique movement and references your 7-day workout history to ensure recent leg training hasn't exhausted the hip flexors required for the exercise. To maintain progressive overload without external weight, Iridium tracks your rep performance relative to your fluctuating body weight. If your recent core training has been dominated by linear flexion, the AI prioritizes this movement to ensure balanced development across sub-muscle groups.

Form Cues

Press your lower back firmly into the floor throughout the movement
Rotate through your ribcage to bring the shoulder blade off the ground
Extend the straight leg fully with each repetition
Keep your elbows wide and out of your peripheral vision
Move at a slow, deliberate tempo to maximize muscle tension

Don't

Don't pull on your neck or head with your hands
Don't rush the movement or use momentum to twist
Don't let your lower back arch off the floor
Don't bring your elbows together in front of your face
Don't let the extended leg rest on the floor between reps

Common Mistakes

Pulling on the neck
Rushing through reps
Arching the lower back
Insufficient torso rotation
Holding breath

Muscles Worked

This exercise is highly effective for total core development because it combines spinal flexion with rotation, deeply engaging both the rectus abdominis and the internal and external obliques. The pedaling motion also recruits the hip flexors and transverse abdominis, requiring these muscles to stabilize the pelvis against the dynamic movement of the legs.