Bicycle
Advanced (7/10)Mat
Position: SupineEnergy: 6/10~60s
Cueing
Support hips with hands; extend legs in a bicycle pedaling motion; reach each leg long as it extends; keep hips lifted and pelvis stable throughout.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
External Obliques
Secondary Muscles
Rectus AbdominisIliopsoas
Regressions
Reduce range of leg extension; slow down the tempo; keep a smaller lift of the hips.
Progressions
Increase the range of leg extension; reverse the bicycle direction; remove hand support.
Common Errors
Hips dropping; neck strain; uneven leg alternation.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
