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Spinning Bike De Hover

IntermediateCardioTier T3

Pedal a stationary indoor bike seated with your hands in position 2. Lift out of the saddle, staying low, with your hands in position 2 or 3. Hold your buttocks only a few centimeters above the saddle while you keep pedaling.

Targets: Knee

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

cardio_machine

Dosage

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Pedal seated on the stationary bike, hands in position 2.
  • Prepare to lift out of the saddle staying low.
  1. She sits on the saddle of the stationary bike pedalling, hands resting on the middle handlebar position, posture upright.

    Step 1 of 5

    Pedal seated on the stationary bike with the hands in position 2.

  2. She has lifted her seat off the saddle staying low, body pitched slightly forward, hands on the handlebar ends.

    Step 2 of 5

    Lift out of the saddle staying low, hands in position 2 or 3.

  3. She is pedalling with her seat held just a few centimetres above the saddle point, the gap small and held, hands on the bars.

    Step 3 of 5

    Hold the buttocks only a few centimetres above the point of the saddle while pedalling.

  4. The low hover continues through the pedal stroke, her seat still suspended centimetres over the saddle, legs driving the pedals.

    Step 4 of 5

    Keep the low hover through the continuing pedal stroke.

  5. She sits on the saddle of the stationary bike pedalling, hands resting on the middle handlebar position, posture upright.

    Step 5 of 5

    Pedal seated on the stationary bike with the hands in position 2.

Safety Information

Get out of the saddle but stay low. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the off-saddle low hold, the position-2/3 hands and the continuing pedal. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.