Plank Exercise Cycle with Excy Portable Exercise Bike

Quick tip: No pin for this exercise. Place Excy on the floor and attach the Keeper. Get in plank position with hands on the pedals and toes on the Keeper. Keep shoulders, hips, knees, and ankles in line. Contract abdominal muscles, keep back straight, and eyes looking forward. See more positions.
Plank Exercise Cycle with Excy Portable Pedal Exerciser Forward
Plank Exercise Cycle with Excy Portable Exercise Bike Reverse Cycling
Plank Exercise Cycle with Excy Portable Exercise Bike Back and Forth
Plank Exercise Cycle with Excy Portable Pedal Exerciser Isometric

Plank Exercise Cycle Video with Excy Portable Exercise Bike

Plank Exercise Excy Cycling Overview

Setup: Place the opened Excy system on the floor with pin removed. Place the Keeper on the floor and use the dual center Keeper Holes and Posts Bands to connect to the Excy bike. Stand on the Keeper, squat down and place your hands on the pedals with your shoulders directly over the pedal axle. The most ergonomically comfortable and safe hand position is grabbing the end of the pedals with palms facing each other (never lock your elbows while pedaling). Make sure your thumb is not near the crank arm as it may get pinched during cranking. Hand pedals or hand gloves can be added for comfort. This is a high-level exercise. You should be able to do a plank on the ground first before attempting this exercise. Exercise: While supporting your body weight on your hands and with your toes on the Keeper, walk your feet back while holding onto the pedals and keeping your hands placed directly under your shoulders and over the pedal axle. Slowly pedal your hands forwards in full-circles while focusing on keeping your shoulders, hips, knees or ankles in line with each other. As you cycle your arms, pedal straight down through the Excy unit. Keep your abdominals contracted and your back straight, eyes ahead of you. See other Excy Planking positions for “Back and Forth”, “Isometric”, and “Backward Circles” exercises.

Snapshot Plank Exercise Cycling

Plank Exercise Cycling Setup Video

Full Live Plank Workout During the Excy Resilience Challenge

Full Live Plank Workout During the Excy HIIT Challenge

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 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

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