Glute Bridge Couch Excy Pedal Exerciser for Cardio and Strength Training

Quick Tip: No pin for this glute bridge exercise. Lie down on the couch so that the upper back is on the couch with your hips unsupported and both feet on the pedals. Brace your entire core, extend the hips upwards into a bridge position using your glutes, quads, and hamstrings while cycling legs. See more positions.

Glute Bridge Couch Excy Pedal Exerciser Setup Overview

Forward Pedal Setup: To get started, open your Excy system and place it on the floor in front of a couch in its lowest position without the Clevis Pin. Place the right pedal at 6’o’clock for stability. Lie down on the couch so that the upper back is on the couch with your hips unsupported and both feet are flat on the floor, hip width apart or wider and your knees at a 90-degree angle. For your foot positioning, align your metatarsal head or the middle of your foot with the pedal spindle (based on your comfort). Brace your entire core and simultaneously place your right foot on the Excy system, followed by your left foot. Knee preference will vary depending on your goals (never fully extend the knee, focus on having a minimum of a 25-30 degree bend, and never have your knees extend beyond your toes while cycling). Your feet should be close to the crank arm, but never so close that your ankle hits on its way through the stroke. Avoid splaying your feet outwards or rotating them inwards while cycling. The favored foot position is barefoot or with socks. When wearing shoes, make sure they are suitable to allow you to maintain a fixed and stable position on the pedals. Arm weights and resistance bands can be added to incorporate the upper body into the workout. Exercise: Before pedaling forwards in full circles, rock the pedals back and forth several times to get a feel for your center of balance by extending the hips upwards using your core, glutes, quads, and hamstrings as you cycle. Focus on pedaling smoothly and then select a comfortable resistance range as you learn to use the Excy system. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. Keep your entire abdomen strong while cycling to stabilize the pelvis, back, and to keep your hips facing forward. Always start with easier resistance and increase tension as your strength increases. The higher the resistance, the more difficult it is to pedal. See other positions for “Back and Forth” and “Backward Pedaling” exercises.