Core Corner – Side Plank, Pedaling Top Leg - Balanced Movement Studio

Core Corner – Side Plank, Pedaling Top Leg

Elizabeth Towe

A critical component of cycling is allowing an efficient circular path of the leg while having a stable core. In this exercise you challenge both the elements of a controlled circle of the leg and a stable core. The goal is to develop efficient power to the pedals that your does not disrupt the stability of your body over the bike. This exercise is complementary to the article Developing Pedaling Efficiency.



  • Begin on your side, elbow directly under you shoulder, knee bent, and your body aligned straight from your knee to your head.
  • Brace your core and lift your pelvis and torso up into a side plank position using the gluteal muscles in the back of the hip.
  • Lift your top leg slightly off the bottom leg and find an alignment so that the thigh, shin and foot form a straight line.
  • “Pedal” the top leg, making a slow, smooth circle of the foot, coordinating the motions of the hip, knee, and ankle. Only the top leg moves, the rest of the body stays in place.
  • The circle should be just slightly in front of the bottom leg. Make the circle in the same size of your bike’s pedal path and the same amount forward of the hips as your pedals would be when on your bike.
  • Do 10-20 circles of one leg, then repeat on the other side.

Take note of where it is most challenging to hold a smooth circle and adjust for a smooth motion in those ranges of motion.

When you have mastered the movement on your forearm and knee, then try it in a full hand and foot support plank.

The post Core Corner – Side Plank, Pedaling Top Leg appeared first on Endurance Magazine.
Source: Core Corner


Balanced Movement Studio

5 out of 5 stars

Nicholas Woronoff
Nicholas Woronoff

5 out of 5 stars

posted 1 week ago

Brian and Andy helped me overcome a herniated disc that had me in pain 24/7. Within a few visits I was back to working out at full capacity without pain. Brian also helped me improve my run stride and movement of my posterior chain in the process. I'm stronger, faster, and healthier now having worked with them than I was before the injury.