Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Airbike Legs-Only Pedalling

IntermediateCardioTier T2

Sit on an air bike and take your hands off the moving handles, resting them on your lap or the middle bar. Pedal with your legs alone, letting the handles swing. Keep an even pedal cycle for the set time.

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

  • Sit on the air bike and take your hands off the moving handles onto your lap or the middle bar.
  • Set the chest lifted and begin pedalling with the legs alone.
  1. He sits on the air bike saddle, feet on the pedals, both hands resting on the middle bar while the moving handles stand still at his sides.

    Step 1 of 5

    Sit on the air bike, take your hands off the moving handles and rest them on your lap or the middle bar.

  2. He is pedalling with his legs alone - his right pedal pressing down while his hands stay parked on the middle bar and the moving handles swing free.

    Step 2 of 5

    Start pedalling with your legs alone, letting the moving handles swing unheld as the fan turns.

  3. He pedals on evenly - his left pedal now driving down through the midfoot and heel, the right leg circling up, hands still parked and chest up.

    Step 3 of 5

    Keep the even legs-only pedal cycle going, pushing through the midfoot and heel.

  4. He holds the sustained legs-only pedal: torso quiet and chest lifted, hands parked on the middle bar, both legs mid-circle driving the fan alone.

    Step 4 of 5

    Hold the legs-only pedal for the full time, keeping the upper body still while the legs do all the work.

  5. He sits on the air bike saddle, feet on the pedals, both hands resting on the middle bar while the moving handles stand still at his sides.

    Step 5 of 5

    Sit on the air bike, take your hands off the moving handles and rest them on your lap or the middle bar.

Safety Information

Let go of the handles or place the hands on the lap or the middle bar. Cycle only with the legs so the quadriceps are isolated and the upper body gives no help. 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 your chest lifted and your knees in line with your toes, and stay seated as you pedal. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

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