Bicycles

Recommended workout: 1 set, 15 reps each leg

Step 1

    • Cue: Lift Off
      • Critical features:
        • Position: 

    Laying flat on back, shoulder blades on ground, head/ neck safely supported.

    • 6 Inches:
    • Lift heels off ground and elevate legs 6 inches off ground by flexing core/ hips.
A student demonstrating the first step of bicycles

Step 2

    • Cue: Flex Up
      • Critical Features: 
        • Hip (flex): 

    contract core and hip flexors, raising one femur (upper leg bone) to create a 90 degree (or greater) angle in relation to spine. 

    • Knee (flex): 

    Bend knee along with hip flexion to keep Tibia (lower leg bone/ shin) parallel with ground.

    • Ankle (flex): 

    Keep consistent plantar flexion (point toe) for the duration of the exercise.

A student demonstrating the second step of bicycles

Step 3

    • Cue: Extend Down
      • Critical Features: 
        • Hip (extend):

    Control leg in lowering phase 

    • Knee (extend):

    Straighten leg by extending knee joint with quadriceps muscle (vastus medialis, vastus intermedius, rectus femoris, vastus lateralis). 

    • Ankle (extend): 

    Keep consistent plantar flexion (point toe) for the duration of the exercise.

A student demonstrating the third step of bicycles

Step 4

    • Cue: Switch
      • Critical Features: 
        • Transition:

    Role of each leg is to alternate between hip/ knee flexion and hip/knee extension. 

    • Timing: 

    Legs should be working in opposition (one flexed while the other is extended).

A student demonstrating the fourth step of high knees