Cycling
Feet push pedals in smooth circular motion
- Level
- Beginner
- Equipment
- Exercise Bike
- Movement
- Cycling · Seated
- Tracks
- Cardio
Works
Calves Glutes Hamstrings Quadriceps Abdominals Lower Back - Shins
Back
How to do it
- Set the saddle height so your knee stays slightly bent at the bottom of the pedal stroke.
- Mount the bicycle and secure your feet to the pedals or platforms.
- Grip the handlebars firmly with elbows slightly bent.
- Engage your core and keep your shoulders relaxed but active.
- Push down on the pedals in a smooth circular motion.
- Maintain an upright posture or lean forward slightly depending on speed.
- Breathe rhythmically to sustain effort over time.
Common mistakes
- Locking the elbows and transferring road shock to the shoulders.
- Slouching forward and disengaging the core muscles.
- Pedaling only on the downstroke instead of pulling up.
- Holding breath during high-intensity efforts.
Safety
Wear a helmet and follow traffic rules when riding outdoors.
Tips
- Drive through the entire foot rather than just the toes.
- Keep your head up to scan the path ahead.
- Keep your hips still on the saddle and your torso steady.
Details
- Base movement
- Cycling
- Arms
- Both
- Legs
- Both
- Body position
- Seated
- Pace
- Run
