Instructions

1

Lie flat on your back on a mat or floor with your spine neutral, shoulders relaxed, and arms at your sides with palms down for stability

2

Keep one leg bent with foot flat on the floor for support. Extend the other leg straight, preparing for the movement with core engaged

3

Lower the extended leg toward the floor in a controlled manner, allowing the knee to bend slightly as the leg descends, maintaining core tension throughout

4

Drive the extended leg back up to the starting position by contracting the quadriceps, returning to hip height in line with the torso

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Vastus Intermedius, Iliopsoas

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Rectus Femoris, the Lying Air Cycles is an excellent addition to your routine. The mechanics of this Cardio, Strength exercise specifically bias the Plyometrics, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Improves overall Plyometrics stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
Allows for a natural movement path that closely mimics functional daily activities.
Significantly enhances the structural integrity and power of the Rectus Femoris.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Plyometrics.
Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Control the eccentric (lowering) phase of the Lying Air Cycles for 3-4 seconds to drastically increase time under tension.

Exercise Variations

Dumbbell Lying Air Cycles
Cable Lying Air Cycles
Banded Lying Air Cycles

Beginner Tips

If you are new to the Lying Air Cycles , focus on mastering the movement pattern with zero weight before adding Body weight.

Lying Air Cycles