Bicycle
Plane of Motion
Sagittal
Spring Setting
Medium
Medium or Heavy Long Leg Springs
Mid-Pole Hooks
Muscle Focus
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Keep the legs drawn toward the midline.
Build midline connection to the core.
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Resist the spring as the leg bends and straightens.
Presses the leg down to the mat.
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis
Straightens the knee.
Keeps the knee straight as it presses down to the mat.
Resists the spring as the knee bends.
Knee Flexors
Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris
Bends the knee.
Resists the springs as the knee straightens.
Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Create lumbo-pelvic stabilization.
Keep the trunk stable against the reciprocal movement of the legs.
Maintain ribcage placement so the ribs don't pop and the back doesn't arch.
Other Muscles at Play
Spinal flexors work with the spinal stabilizers to control ribcage placement and stability of the trunk and pelvis.
Scapular upward rotators allow for overhead reach to push into the bar to keep the shoulders down and wrapped under the armpits.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors keep the arms straight.
Objectives
Strengthens the knee extensors, knee flexors, and hip extensors for balanced lower-body power.
Promotes smooth lubrication of the hip and knee joints as they coordinate to create a fluid bicycle-like motion.
Enhances overall coordination as the limbs and trunk work together.
Develops steady trunk and pelvic stabilization to maintain clean, well-organized mechanics as the legs move reciprocally.
Refines femur-in-pelvis differentiation for clearer, more efficient hip articulation.
Focus on breathing to synchronize the movement.