How to do a Single-Leg Cycles
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Single-Leg Cycles
Target muscles worked
Instructions for Proper Form
Single-Leg Cycles is a core-centric, bodyweight exercise that targets the abdominals and hip flexors. By pedaling your legs in a cycling motion, you maintain continuous tension in these muscle groups. Performing the exercise one leg at a time can help improve coordination and balance, as well as ensure balanced muscle development by addressing any potential imbalances between sides.
- Start by jogging in place.
- Slowly start moving forward.
- Keep your core engaged, back straight, and gaze forward to maintain proper form and posture during this exercise.
- Explosively drive your knee up on every fourth step.
- Engage your glutes, quads and hamstrings to extend your leg and quickly swing your foot back underneath you.
- Cycle your arms in a mock running motion as you go. The leg cycle should have a more exaggerated arm movement as well.
- Repeat the same movement with the other leg.
Alternatives & Variations to Single-Leg Cycles
1. Hip Hinge
13.7 mSCORESWAPPED 693 TIMESHip Hinge is a fundamental movement pattern that primarily targets the glutes and hamstrings. This is a compound exercise that emphasizes proper form and mechanics which are critical for many other strength training exercises like Deadlifts and Good Mornings. This movement helps improve hip mobility and stability, and is a vital component for building a strong and resilient posterior chain.
2. Leg Swing
12.7 mSCORESWAPPED 596 TIMESLeg Swing is an effective dynamic stretch that primarily targets the hip flexors and hamstrings. This compound exercise involves swinging your leg forward and backward, or side to side, maintaining controlled movement as you progress through the range. It’s an excellent warm-up exercise to improve mobility, flexibility, and coordination, making it easier to prepare for more intense lower body workouts.
3. Walkout
14.7 mSCORESWAPPED 531 TIMESWalkouts are a compound, bodyweight exercise that primarily targets your core, shoulders, and hamstrings. The exercise involves standing with your feet hip-width apart, bending over to touch the ground, walking your hands forward until you're in a push-up position, and then walking back to the standing position. This is a great exercise for improving strength, stability, and range of motion in your core and upper body.
4. Lunge to Hamstring Stretch
5.2 mSCORESWAPPED 500 TIMESLunge to Hamstring Stretch is a dynamic movement that combines a standard Lunge with a Hamstring Stretch. This compound exercise primarily targets the quadriceps, glutes, and hamstrings. By transitioning from a forward lunge into a hamstring stretch, you enhance flexibility while also promoting strength and stability. It's an excellent addition to warm-up routines to improve mobility and prepare your lower body for more intense exercises.
5. Lunge to Lateral Reach
10.3 mSCORESWAPPED 311 TIMESLunge to Lateral Reach is a variation on the standard Lunge that adds a reach to the side. This compound movement targets the quads while the lateral reach recruits the obliques and improves balance. Combining these movements challenges your stability and proprioception, while also emphasizing muscle activation and mobility on both the lower and upper body.
6. Bear Crawl
6.1 mSCORESWAPPED 291 TIMESBear Crawl is a compound, bodyweight exercise that primarily targets the core, shoulders, and legs. By moving on all fours, you engage multiple muscle groups simultaneously while also enhancing coordination and stability. This exercise adds an element of cardio, making it a great way to build endurance and functional strength, with practical benefits for overall body control and movement.
7. Walking Front Kicks
2.4 mSCORESWAPPED 186 TIMESWalking Front Kicks are a dynamic, compound exercise that primarily targets the hip flexors, quads, and hamstrings. By incorporating a walking motion, you also engage your core for stability and improve your balance and coordination. This exercise is excellent for enhancing flexibility and warming up the lower body muscles, making it a great addition to any warm-up routine or dynamic stretching session.
8. Inchworm
11 mSCORESWAPPED 180 TIMESInchworm is a compound, bodyweight exercise that targets your shoulders, chest, arms, and core. The movement involves bending at the waist, walking your hands out into a plank position, performing a push-up, and then walking your feet back towards your hands. This exercise helps improve upper body strength, core stability, and flexibility, making it an effective dynamic warm-up or conditioning movement.
9. Airplane
12.8 mSCORESWAPPED 176 TIMESAirplane is a bodyweight balance exercise that primarily targets the glutes, hamstrings, and lower back. By standing on one leg and extending your arms and opposite leg out, this exercise adds significant instability, helping to improve balance and muscle coordination. This is a great exercise for enhancing proprioception and functional strength, especially in stabilizing muscles.
- Intermediate
- Hamstrings
10. Tuck Jump
66.5 mSCORESWAPPED 160 TIMESTuck Jump is a plyometric exercise that primarily targets the lower body, especially the quadriceps and calves. This compound and explosive movement is beneficial for improving power and explosive strength. By tucking your knees towards your chest at the top of the jump, you add an extra challenge to your vertical leap, which helps improve overall athleticism and body control.
- Intermediate
- Hamstrings