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Quadriceps

Fan Bike (Assault Bike)

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LevelIntermediateEquipmentMachine

A stationary bike with a fan wheel and moving handles; the harder you push, the more resistance you get.

Cardio
Primary musclesQuadriceps
Secondary musclesAbdominalsBicepsCalvesChestGlutesHamstringsShouldersTriceps

Setup

  1. 1Adjust the seat so your knees are slightly bent at the bottom of the pedal stroke.
  2. 2Hold the handles and place your feet on the pedals.

How to perform

  1. 1Start pedaling and pushing and pulling the handles together.
  2. 2Build to a steady effort, or alternate hard bursts with easy pedaling.
  3. 3Keep your chest up and your core braced.
  4. 4Slow down for a few minutes at the end.

Alternatives

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More with Machine

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Stretches for Quadriceps

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