How to do it
Pull upward on the pedal during the upstroke to engage hamstrings.
- 1
Adjust the bicycle seat and handlebars to fit your height.
- 2
Mount the bicycle and place your feet on the pedals.
- 3
Begin pedaling at a moderate pace to warm up.
- 4
Gradually increase your speed and resistance as needed.
- 5
Maintain a consistent pedaling rhythm, using your quads, hamstrings, and glutes evenly.
- 6
Slow down gradually to cool down before dismounting.
Expert tip
Maintain a neutral spine and engage your core throughout the ride to support your lower back. Adjust the seat height so that your legs have a slight bend even at the bottom of the pedal stroke.
Common mistakes
- ✕Pointing the toes down through each stroke
- ✕Rocking the hips side to side while pedaling
- ✕Gripping the bars with fully locked elbows