Bicycle Recline Walk
Recline and walk! A low-impact cardio workout that's easy on the joints. Great for all fitness levels.
The Bicycle Recline Walk mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. You'll need: stationary bike.
Required Equipment
Bicycle Recline Walk Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Lower Calf (soleus)
Bicycle Recline Walk Variations and Alternatives
How to do the Bicycle Recline Walk
Adjust the seat: Start by adjusting the seat of the recumbent bike to ensure that your legs will have a slight bend in the knee when fully extended during pedaling.
Sit down: Sit down on the seat and place your feet on the pedals.
Start pedaling: Begin pedaling at a comfortable speed to warm up your muscles. Adjust the pedal resistance as necessary to create a slight challenge without causing strain.
Maintain smooth pedaling: Focus on a smooth pedaling motion, pushing down and pulling up in a continuous cycle to simulate walking or marching while reclined.
Posture: Keep your back pressed gently against the backrest and hold onto the handles if provided, maintaining an upright posture.
Continue as needed: Continue pedaling for the desired duration or distance, increasing the resistance as you build stamina and strength.
Cool down: To finish, gradually slow down your pedaling to cool down, and then stop the motion completely before dismounting the bike.
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Bicycle Recline Walk FAQs
What muscles does the Bicycle Recline Walk work?
The Bicycle Recline Walk mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bicycle Recline Walk?
Stationary bike.
What workout day should the Bicycle Recline Walk go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bicycle Recline Walk variations and alternatives?
Similar exercises include the Cardio Assault-Bike, Machine Elliptical Skiing, Machine Elliptical Walk and Cardio Arms-Only Assault-Bike.
Training calculators
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