Single-Leg Cycles (Supine)
Single-Leg Cycles (Supine) is a foundational core exercise performed lying on your back that targets the lower abdominals and hip flexors. By alternating leg extensions while keeping the lower back grounded, this movement builds deep core stability and improves hip mobility.
Since hip flexor fatigue can often be mistaken for core failure in this movement, the AI analyzes your RPE trends to ensure you're truly stimulating your abs rather than just tiring your legs. If your daily recovery data indicates lower back tightness or poor sleep, the app can instantly regress this to a Dead Bug variation to protect your spine. Over time, the system learns your endurance threshold, adjusting rep volume to progressively overload your core without compromising form.
Form Cues
- Press your lower back firmly into the floor throughout the entire movement
- Extend your leg fully until it hovers just above the ground
- Move at a slow, deliberate tempo to maximize time under tension
- Keep your non-working knee stacked directly over your hip at 90 degrees
- Breathe out as you extend your leg away from your body
- Don't let your lower back arch or peel off the mat as you extend your leg
- Don't rush the movement or use momentum to cycle your legs
- Don't let your heel touch the floor between reps; keep tension constant
- Don't pull on your neck or lift your head excessively
Common Mistakes
- Arching the lower back
- Moving too fast
- Incomplete leg extension
- Holding breath
- Tensing the neck
Muscles Worked
This exercise primarily targets the lower rectus abdominis and the deep transverse abdominis, which work together to stabilize the pelvis against the weight of the moving legs. It also heavily involves the hip flexors (iliopsoas) to control the leg movement, while the obliques assist in stabilizing the torso against rotational forces.
Primary
Secondary
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