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Cyclist Legs & Arms Exercise Library
Lateral Low Lunge
1. Stand with your feet planted widely and your arms outstretched in front of you, parallel to the floor. 2. Step out to the left. Squat down on your right leg, bending at your hips, while maintaining a neutral spine. Begin to extend your left leg, keeping both feet flat on the floor. 3. Bend your right knee until your thigh is parallel to the floor, and your left leg is fully extended. 4. Keeping your arms parallel to the ground, squeeze your buttocks and press off your right leg to return to the starting position, and repeat.
1. Stand with your feet together and your arms hanging at your sides. 2. Exhale, and carefully step back with your right leg, keeping it in line with your hips as you step back. The ball of your left foot should be in contact with the floor as you do the motion. 3. Slowly slide your right foot farther back while bending your left knee, stacking it directly above your ankle. 4. Position your palms or fingers on the floor on either side of your left leg, and slowly press your palms or fingers against the floor to enhance the placement of your upper body and your head. 5. Lift your head and gaze straight forwards while leaning your upper body forwards and carefully rolling your shoulders down and backwards. 6. Press the ball of your right foot gradually into the floor, contract your thigh muscles, and press up to keep your left leg straight. 7. Hold for 5 seconds. Slowly return to the starting position, and then repeat on the other side.
Side-Lying Knee Bend
1. Lie on your left side, with your legs extended together in line with your body. Extend your left arm, and rest your head on your upper arm. 2. Bend your right knee and grasp the ankle with your right hand. 3. Pull your ankle in towards your buttocks as you stretch. 4. Return to the starting position, and repeat on the other side.
Bridge with Leg Lift
1. Lie in the supine position on the floor, your arms by your sides and lengthened toward your feet. Your legs should be bent, with your feet flat on the floor. 2. Lift your hips and spine off the floor, creating one long line from your knees to your shoulders. Keep your weight shifted over your feet. 3. Keeping your legs bent, bring your left knee toward your chest. 4. Lower your left leg until your toe touches the mat. Be sure to keep your pelvis level. 5. Bring your left knee toward your chest again. Repeat sequence four to five times. 6. Lower your left leg to the floor, switch legs, and repeat the exercise with your right leg. Repeat sequence four to five times.
1. Sit up tall near the front of a sturdy chair. Place your hands beside your hips, wrapping your fingers over the front edge of the chair. 2. Extend your legs in front of you slightly, and place your feet flat on the floor. 3. Scoot off the edge of the chair until your knees align directly above your feet and your torso will be able to clear the chair as you dip down. 4. Bending your elbows directly behind you without splaying them out to the sides, lower your torso until your elbows make a 90-degree angle. 5. Press into the chair, raising your body back to the starting position. Repeat fiftheen times for two sets.
Chair Dip (Modifed)
1. Sit up tall near the front of a sturdy chair. Place your hands beside your hips, wrapping your fingers over the front edge of the chair. 2. Extend your legs in front of you slightly, and place your feet flat on the floor. 3. Scoot off the edge of the chair until your knees align directly above your feet and your torso will be able to clear the chair as you dip down. 4. Bending your elbows directly behind you without splaying them out to the sides, lower your torso until your elbows make a 90-degree angle. 5. Press into the chair, raising your body back to the starting position. Repeat fifteen times for two sets. 6. Keeping your knees squeezed together, perform the dips with one leg lifted straight out, parallel to the floor. Repeat fifteen times on each side.
1. From a standing position, walk your hands out until they are directly beneath your shoulders in a high plank position. 2. Inhale, and set your body by drawing your abdominals to your spine. Squeeze your buttocks and legs together and stretch out of your heels, bringing your body into a straight line. 3. Exhale and inhale as you bend your elbows and lower your body towards the floor. 4. Push upwards to return to plank position. Keep your elbows close to your body. Repeat.
Swiss Ball Push-Up
1. Place your toes on top of an exercise ball, and walk your arms out until your legs are fully extended and your body forms a straight line from shoulders to feet, your hands shoulder-width apart. 2. Lower your torso until your chest almost touches the floor. 3. Press your upper body back up to the starting position and squeeze your chest. Pause at the contracted position, and repeat the flexing and extending at your elbows.
Roller Triceps Dip
1. Sit on the floor with your legs outstretched, the foam roller behind you. Place both hands on the foam roller, with your fingers facing towards your buttocks, elbows bent. 2. Press through your legs and straighten your arms to lift your hips and shoulders. 3. Keeping your shoulders pressed down away from your ears, bend your elbows and dip your truck up and down. The foam roller should not move. Repeat fifteen times for two sets.
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