Bicycle Recline Walk

Bicycle Recline Walk

The Bicycle Recline Walk is a dynamic exercise that engages multiple muscle groups and elevates your heart rate for an effective cardiovascular workout. This exercise is a variation of the traditional bicycle exercise, but it adds an additional challenge by incorporating a walking motion. To perform the Bicycle Recline Walk, you'll need an exercise bike with an upright position and a comfortable seat. Begin by adjusting the seat so that your feet can comfortably reach the pedals without fully extending your legs. Once you're set up, sit on the bike and recline your upper body slightly backward, engaging your core muscles for stability. Next, start pedaling as you would during a regular bicycle exercise, but instead of remaining stationary, actively walk forward with your feet. This walking motion mimics the movement of walking or jogging, providing an extra layer of intensity to your workout. This exercise engages your leg muscles, including the quadriceps, hamstrings, and calf muscles, while also working your glutes and core muscles. By incorporating the Bicycle Recline Walk into your fitness routine, you can boost your cardiovascular endurance, burn calories, and strengthen your lower body muscles. This exercise is an excellent option for those looking to add variety to their cardio workouts or for individuals who may have knee or joint issues and prefer low-impact exercises. Remember to maintain proper form, breathe deeply throughout the exercise, and gradually increase the speed and intensity according to your fitness level. Always consult with a fitness professional or certified personal trainer if you have any concerns or questions about performing the Bicycle Recline Walk or any other exercise. So put on your favorite workout playlist and get ready to peddle your way to a stronger, fitter you!


  • Start by lying flat on your back on a mat or exercise bench.
  • Position your hands behind your head, with your elbows pointing out to the sides.
  • Raise your legs and bend your knees at a 90-degree angle so they are parallel to the floor.
  • Imagining you are riding a bicycle, pedal your legs in a slow and controlled motion.
  • As you pedal, simultaneously perform a walking motion by lifting your upper body off the mat.
  • Twist your torso to alternate bringing your left elbow towards your right knee, and your right elbow towards your left knee.
  • Continue this pedaling and walking motion, twisting your torso with each repetition.
  • Try to maintain a steady pace and keep your core engaged throughout the exercise.
  • Complete the desired number of repetitions or time duration for your workout.
  • Remember to breathe evenly throughout the exercise and listen to your body's limits.

Tips & Tricks

  • Focus on maintaining a steady pace throughout the exercise.
  • Incorporate interval training by alternating between high-intensity and moderate-intensity intervals.
  • Engage your core muscles and keep your back straight while performing the exercise.
  • Adjust the resistance on the bike to match your fitness level and challenge yourself as you progress.
  • Start with shorter durations and gradually increase the time spent on the exercise.
  • Listen to motivational music or an audiobook to keep yourself engaged during the workout.
  • Stay hydrated by drinking water before, during, and after the exercise.
  • Monitor your heart rate to ensure you are working within your target heart rate zone.
  • Follow a balanced diet to support your fitness goals and provide adequate energy for the exercise.
  • Consult with a fitness professional to ensure you are performing the exercise correctly and avoiding any potential injuries.


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