Bicycle Exercise Guide
Exercise Profile
- Target
- Hamstrings
- Equipment
- Body weight
- Body Part
- Hips, Thighs, Waist
- Primary Muscle
- Hamstrings
- Secondary Muscles
- Rectus Abdominis, Tensor Fasciae Latae, Obliques, Adductor Magnus, Gastrocnemius, Quadriceps
- Intensity
- medium
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 3
- Alternate Names
- Bicycle Stretch
How to: Bicycle
- Lie on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head without pulling on your neck.
- Lift your legs and alternate bringing one knee towards your chest while extending the other leg.
- Twist your torso to bring your elbow towards the opposite knee.
- Continue alternating sides in a fluid motion for 30 seconds to 1 minute.
Common Mistakes
- Not maintaining core engagement.
- Moving too quickly, compromising the stretch.
- Overextending the legs.
Modifications
- Perform the stretch on a softer surface like a yoga mat.
- Modify the depth of the stretch based on your comfort.
Tips
- Engage your core throughout the movement for better stability.
- Keep your movements slow and controlled for maximum stretch.
- Focus on breathing evenly while performing the bicycle stretch.
Bicycle Alternatives
Tags
hips
thighs
waist
stretching
flexibility
core