Hip Flexor Stretch & Lunge with Excy Full Body Portable Exercise Bike

Quick Tip: Optimal pin placement: Top or middle hole (will vary). Lie Keeper on floor and connect Excy. Hold pedals. Place right foot in front of yellow bar. Step your left foot back onto the Keeper. Bend right knee, straighten left leg and stretch hip flexor. Don’t extend knee beyond toes. See more positions.

Hip Flexor Stretch & Lunge with Excy Full Body Portable Exercise Bike Forward Circles

Hip Flexor Stretch Forward Cycling

Hip Flexor Stretch & Lunge with Excy Full Body Portable Exercise Bike Backwards Circles

Hip Flexor Stretch Reverse Pedal

Hip Flexor Stretch & Lunge with Excy Full Body Portable Exercise Bike Back and Forth

Hip Flexor Stretch Back and Forth

*Exercise illustrations ©2018 PT-Helper

Hip Flexor Stretch & Lunge Video with Excy Hand Ergometer

Hip Flexor Stretch & Lunge Setup

Setup: Place the opened Excy system on the floor. Use the pin to adjust the height to your preference (2nd hole is optimal). Lie the Keeper on the floor and use the dual center Keeper Holes and Posts Bands to connect to the Excy bike. Exercise: Place your left foot on the Keeper and step forward to place your right foot in front of the yellow bar next to the pedal axle. Place your hands on the pedals for balance (the most ergonomically comfortable and safe hand position is grabbing the end of the pedals with palms facing each other). While holding onto the pedals firmly, bend your right knee and step straight back with your left foot (knee bent and aligned with ankle). Go as far as your are comfortable, while keeping your right foot planted in front of the bar and your left foot on the Keeper, but don’t let your right knee bend past your toes. Press hips forward until you feel tension in the front of your right thigh. Keep your hips even and pointed forward. Your chest is open, and your gaze is straight ahead. Straighten your back leg, but don’t lock your knee. Slowly pedals your hands to add a cardiovascular and upper body component to this exercise. As you feel steady, increase the stretch. Keep your trunk muscles engaged and focus on posture. Switch sides (rotate the pedal cranks for comfort). See other Hip Flexor Stretch and Lunge positions for “Back and Forth”, “Isometric”, and “Backwards Pedaling” exercises.

Snapshot Hip Flexor Stretch and Cycle

Explore Other Similar Workouts

Getting Started

There’s a big advantage of pedaling, spinning, or cranking Excy with controlled forces. Take time to pedal slowly at the easiest levels until it feels smooth and controlled before increasing resistance. Before pedaling, always protect your surface with a towel or mat.

Pedaling Forwards & Backwards

Whether using hands or feet, think in terms of square rotations to improve technique. Envision pushing your hand or foot forward along the top of a square and pushing down against the front side of the square and pulling towards your body as you pull up the backside of the square. To pedal backwards, follow the same process.

Back and Forth Strokes

Pedaling back and forth is great for range of motion and strength training. Simply apply pressure, unweight the opposite hand or foot in a repeating motion.


Instead of relying on pedaling with resistance cranked up to fatigue the muscle, you will instead set the resistance to easy and steadily press into the pedals with even forces to constrict your upper or lower body muscles and hold it until fatigue sets in.

Resistance Guidelines for Clinic and Home Physical Therapy

Excy offers a wide range of resistance to accommodate all riders. Depending on your goals, you may want to do more rotations or cranks with less resistance, or the opposite. Excy is designed to take either path or a combination of both. Generally, rotations with light to moderate resistance are used to improve cardio vascular endurance, while high resistance with fewer cranks are used to increase muscle size and strength. It is important to start easy before increasing tension as it is easy to get very sore muscles almost immediately doing high tension cranking motions that a person is not use to.


Upper Body Setup Guidelines

  • Palms facing each other
  • 5-10 degree in elbow
  • Pedal axis at shoulder or 1-2″ below
  • Never hyper extend elbow
  • Focus on good posture and engage core
  • Pin placement will vary based on user preferences and goals

Lower Body Setup Guidelines

  • Start with heel on pedal with straight leg
  • Cycle with the balls of your feet (aligned with metatarsal)
  • 20-30 degree bend in knee while cycling
  • Hips/feet/knees properly aligned (do not splay feet or knees inwards or outwards)
  • Barefoot and socks favored
  • Never hyper extend knee
  • Pin placement will vary based on user preferences and goals

On-Demand Exercise, Home Physical Therapy, and Strength Training Instruction!


Download the free Excy mobile coaching application for on-demand, live, and guided workouts. Save workouts, set goals, and keep track of progress over time! Watch instructional videos from physical therapists to learn proper technique. Contact with questions at excy@excy.com or 425-205-9444.

Download the PT-Helper App! Excy has partnered with PT-Helper to make it easy to create and follow a customized Excy home exercise program. Hundreds of other physical therapy and wellness exercises are also available.  The app takes you through your program every step of the way. Visit us at www.PT-Helper.com.

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