1
Sit upright on the stationary bike seat with back against the backrest, feet flat on the pedals positioned at the bottom of the pedal stroke, hands gripping the handlebars, chest up, and core engaged. Adjust seat height so knees are at approximately 90 degrees when pedal is at bottom position.
2
Place both feet on the pedals with the ball of the foot centered on the pedal platform. Grip the handlebars with a neutral wrist position. Set resistance to a moderate level allowing controlled movement through full range of motion.
3
Push the pedal forward and downward with the leading leg by extending the hip and knee, allowing the trailing leg to follow as it rises backward. The pedal travels through the bottom half of the cycle arc from roughly 6 o'clock to 12 o'clock position, with the quadriceps lengthening eccentrically as resistance is applied.
4
Drive through the front of the pedal with force by extending the knee and hip fully, propelling the pedal upward and forward through the top portion of the cycle. The quadriceps concentrically contracts maximally during this pushing phase. Complete one full pedal revolution and repeat with alternating legs in a continuous cyclical motion.