Side Bicycle
Plane of Motion
Coronal & Sagittal
Muscle Focus
Spring Setting
Medium
Medium or Heavy Long Leg Springs
Mid-Pole Hooks
Hip Abductors
Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis
Knee Flexors
Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris
Spinal Stabilizers
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Other Muscles at Play
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.