Bicycle
Plane of Motion
Sagittal
Muscle Focus
Posterior Spinal Stabilizers
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Maintain lumbo-pelvic stabilization to keep the pelvis from overly anteriorly tipping.
Maintain stability on the spine throughout the entire exercise.
Anterior Spinal Stabilizers
Transversus Abdominis
Maintain lumbo-pelvic stabilization to keep the pelvis from overly anteriorly tipping.
Maintain stability on the spine throughout the entire exercise.
Hip Extensors
Gluteus Maximus, Hamstrings
Keep the bottom leg close to the mat while the hamstrings also flex the knee.
May feel a stretch when it's the top leg.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Pulls the top leg toward the chest.
Keeps the thigh close to the chest as the knee extends.
May feel a stretch when it's the bottom leg.
Other Muscles at Play
Knee extensors straighten the legs.
Plantar flexors keep the feet pointed.
Shoulder extensors create an anchor point into the floor for stability.
Scapular adductors draw the shoulder blades together to keep the chest open, and provide another anchor point on the mat for stability.
Objectives
Improve the strength and flexibility of the hip flexors and increase core strength.
Increase the flexibility and strength of the spine and back extensors.
Increase coordination and control of the torso and hips against the leg movements.
Instructing on how to manage movement through energy flow of the spine and leg movements increases awareness of the mind body connection.
Offer guidance and cues to ensure neck comfort, support the hips with your hands, and maintain a strong and stable mid back.
Focus on breathing to synchronize the movement.