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Also known as: Biking.

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Technique

  1. Sit on the saddle and grasp the handlebars firmly.
  2. Position both feet securely onto the pedals.
  3. Apply force in a continuous circular motion, pushing down with one leg while the other recovers.

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Form tips

  • Maintain an upright or aerodynamic posture depending on the bicycle type.
  • Ensure the saddle height allows for a slight knee bend at the bottom of the stroke.

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Muscles

Strength

Primary

  • Quadriceps
  • Glutes
  • Hamstrings

Secondary

  • Pelvis
  • Hip adductors
  • Legs
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)

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Equipment

Bicycle
Bicycle

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Appears in

Joint movements
Kneeextensionflexion
Hipextension
trains stretches
e1ay

Running

Beginner - Elite
e1av

Sled push

Novice
e1aw

Sled pull

Novice
e1ax

Lateral sled pull

Novice
e1bm

Rowing

Beginner - Elite
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