Maintain continuous pedaling to elevate your heart rate and work the lower-body muscles. Perform the movement on a bike or bike-like machine with controlled, repetitive leg drive.
How to do the Cycling#
- Adjust the seat so your leg is slightly bent at the bottom of the pedal stroke and secure your feet on the pedals.
- Sit tall with a neutral spine and place your hands lightly on the handlebars.
- Begin pedaling at a steady cadence and set resistance so you can sustain effort with smooth strokes.
- Focus on a balanced, circular leg motion—push down and follow through on each pedal revolution.
- Finish by lowering resistance and pedaling slowly for a short cooldown.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Calves (Gastrocnemius & Soleus), Hip flexors (Iliopsoas (Hip Flexors))
Common mistakes#
- Using too little resistance and spinning without effort.
- Hunching the shoulders or rounding the back.
- Locking the knees at full extension.
- Gripping the handlebars tightly and holding your breath.
