Pilates
Pilates Side-Lying Bicycle
The Pilates Side-Lying Bicycle uses a controlled pedaling motion of the top leg to challenge abdominal stability and hip control while you lie on your side.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Lie on your side with your legs extended and your head resting on your bottom arm.
- Place your top hand on the mat in front of your chest.
- Lift your top leg to hip height.
- Reach your straight top leg forward.
- Bend your top knee, drawing your heel toward your buttock.
- Sweep your bent thigh slightly behind your torso.
- Straighten your top leg behind you.
- Bring your straight leg back beneath your hip to complete the pedal.
Form cues
- Keep your hip bones stacked.
- Keep space beneath your waist.
- Breathe smoothly throughout the circle.
Common mistakes
- Swinging through the pedalSlow the movement enough to control each change of direction without momentum.
- Snapping the knee straightExtend your knee gently rather than locking it forcefully at the end of the sweep.
Safety
Reaching too far backward can arch your lower back and irritate your back or hip, especially when fatigue reduces trunk control.
- Start with small circles before increasing the range.
- End the set when you can no longer keep your torso still.
- Stop if you feel hip pinching or sharp pain.
If you have ongoing hip or lower-back pain, use a smaller pain-free range or ask a physiotherapist whether this movement is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 1–2
- Target
- 6–10 reps per direction per side
- Rest
- 30 sec
After completing one direction, reverse the pedaling path; count each full pedal as one rep.