Recumbent Bike

oec:recumbent-bike

A low-impact cardiovascular exercise performed in a reclined seated position that emphasizes the lower body while reducing spinal load.

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Also called: Recumbent Cycling, Recumbent Stationary Bike

How to do it

Sit back into the bucket seat with your lumbar spine supported firmly against the backrest.
Adjust the seat distance forward or backward so that when one pedal is at its furthest point, your knee retains a slight bend without hyperextending.
Place the balls of your feet securely on the pedals and fasten the foot straps if available.

Grip the side handles lightly and begin pedaling smoothly forward.
Push through the midfoot and heel during the extension phase while actively pulling back through the bottom of the stroke.
Maintain an even, continuous pedal cadence against the selected resistance level throughout the workout duration.

Breathe in a continuous, rhythmic pattern matched to your pedal strokes, avoiding holding your breath.

Seat positioned too far back, causing knee hyperextension and rocking hips.: Move the seat closer until there is a 10- to 15-degree bend in the knee at maximum leg extension.
Seat positioned too close, causing excessive knee flexion and anterior knee strain.: Slide the seat back so your knees do not travel excessively close to your chest at the top of the pedal revolution.
Pedaling solely with the toes or pointing toes excessively downward.: Keep your feet relatively neutral and push through the ball of the foot and midfoot.

Ensure the seat adjustment pin is fully locked in place before starting your workout.
Stop pedaling gradually rather than suddenly halting against flywheel momentum.

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