Bicycle
Plane of Motion
Sagittal
Muscle Focus
Spinal Stabilizers
Transversus Abdominis, Rectus Abdominis, Internal Oblique, External Oblique, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Knee Flexors
Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis
Objectives
Pelvic stability is created through the coordinated engagement of the obliques and the leg adductors, allowing the pelvis to remain steady even as the legs move in opposite directions.
Increase scapular stabilization by organizing the arms and upper body with intentional placement, giving the torso a steady anchor.
Use the abdominals to maintain a clear connection of the low back to the barrel as the legs move away from the body, reinforcing deep core support.
Engage the hip flexors and hamstrings to guide and control the movement of the legs while the torso remains stable, promoting clean mechanics and balanced strength throughout the exercise.
Focus on breathing to synchronize the movement.