Exercise library · Quads

How to Do Bicycling

Step-by-step instructions, muscles worked and workouts that use the bicycling.

Bicycling animated demonstration from start to end position

Main muscles	Quads
Also works	Calves, Glutes, Hamstrings
Equipment	Other
Level	Beginner
Type	Cardio

How to do it

To begin, seat yourself on the bike and adjust the seat to your height.

Form tips

Start light and own the movement before adding weight.
Control the lowering phase — don't drop into it.
Keep breathing; exhale on the hardest part.
Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Exercise mat

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.

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