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Spinning Bike Reverse Pedal

IntermediateCardioTier T2

Sit on a stationary cycling bike and pedal backward with the chest lifted, pushing through the middle of the foot to the heel.

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

  • Sit on the saddle with the chest lifted and feet on the pedals.
  • Turn the cranks backward slowly, driving through midfoot and heel.
  1. He sits tall on the bike saddle, chest lifted, hands on the bars and both feet on the pedals ready for the reverse stroke.

    Step 1 of 5

    Sit tall on the saddle, chest lifted, feet on the pedals ready to turn backward.

  2. He pedals seated, driving the right pedal down and back through the reverse revolution, pushing through the midfoot and heel while his chest stays lifted.

    Step 2 of 5

    Drive the right pedal down and back through the reverse stroke.

  3. He pedals seated through the bottom of the reverse stroke, the cranks mid-revolution backward, chest lifted and knees tracking over the toes.

    Step 3 of 5

    Carry both pedals through the bottom of the reversed revolution - the stroke continuation.

  4. He pedals seated, driving the left pedal down and back through the continuing reverse revolution, chest lifted, pushing through the midfoot and heel.

    Step 4 of 5

    Drive the left pedal down and back as the reverse revolution continues.

  5. He sits tall on the bike saddle, chest lifted, hands on the bars and both feet on the pedals ready for the reverse stroke.

    Step 5 of 5

    Sit tall on the saddle, chest lifted, feet on the pedals ready to turn backward.

Safety Information

Do not perform this on fixed-gear flywheels at high speed. Keep the knees tracking in line with the toes through the reverse stroke. 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. 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.