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Spinning Bike Tap Backs

IntermediateCardioTier T3

Stand on the pedals of a stationary bike out of the saddle with your hands on the bar ends. Glide your hips back above the saddle while your arms extend forward. Return to standing and repeat in a steady rhythm.

Targets: Hip

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

  • Take position 3 standing on the pedals out of the saddle.
  • Prepare to glide the hips back above the saddle.
  1. He stands on the pedals out of the saddle in the position-3 climb, hands on the handlebar ends, hips over the pedals.

    Step 1 of 5

    Stand on the pedals out of the saddle in position 3, hands on the bar ends.

  2. His hips have glided back until they hover above the saddle behind him, his arms extending to the bars as the hips move back.

    Step 2 of 5

    Glide the hips back above the saddle, the arms extending forward.

  3. His hips have returned forward to the neutral standing-climb position above the pedals, his arms softening back.

    Step 3 of 5

    Return the hips forward to the neutral standing position.

  4. The tap-back rhythm continues: his hips glide back over the saddle once more, arms extending, mid-glide of the repeating cycle.

    Step 4 of 5

    Repeat the back-and-forward hip glide in a continuous rhythm, core tightened.

  5. He stands on the pedals out of the saddle in the position-3 climb, hands on the handlebar ends, hips over the pedals.

    Step 5 of 5

    Stand on the pedals out of the saddle in position 3, hands on the bar ends.

Safety Information

Bring the hips back above the saddle and back to neutral standing in a rhythmic movement, arms extending as the hips move back. 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 standing-climb base, the hip glide and the extending arms. 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.