Side Bicycle

Plane of Motion

Coronal & Sagittal

Spring Setting

Medium

Medium or Heavy Long Leg Springs

Mid-Pole Hooks

Muscle Focus

Hip Abductors

Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae

Keeps the leg at the height of the hip and resists gravity.

Hip Extensors

Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris

Presses the top leg back.
Receives a stretch when the top leg is forward and straight.

Hip Flexors

Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus

Reaches the top leg forward.
Receives a stretch when the top leg reaches back.

Knee Extensors

Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis

Straightens the knee of the top leg as it reaches back.
Receives a stretch when the top is back and bent.

Knee Flexors

Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris

Bends the top knee.
Receives a stretch when the top is forward and straight.

Spinal Stabilizers

Transversus Abdominis, Rectus Abdominis, External Oblique, Internal Oblique, Erector Spinae, Semispinalis, Deep Posterior Spinal Group, Quadratus Lumborum, Iliopsoas

Stabilize the trunk in sidelying position.
Create lumbo-pelvic and trunk stabilization against the unilateral movement of the leg.

Other Muscles at Play

Scapular depressors keep the shoulders down away from the ears.
Hip adductors assist to keep the leg height and alignment controlled.
Ankle everters work to keep the pinky toe anchored and the heel lifted.

Objectives

Stretches the deep hip flexors while lengthening the entire back side of the leg.
Mobilizes the hip joint through smooth, controlled range of motion.
Strengthens the hip abductors, extensors and flexors in coordination with the knee flexors and extensors for clearer, more supported hip and leg mechanics.
Develops strong torso and pelvic stabilization while side-lying with one leg in motion.
Encourages connection to the internal support system to maintain steadiness in the side-lying position.
Focus on breathing to synchronize the movement.