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All exercises

Aqua cycling

Beginner

Aqua cycling is a compound machine exercise for the quads, also working the hamstrings, glutes, and calves.

What it works

Primary muscle

Quads

Also works

HamstringsGlutesCalves

Equipment
Machine
Movement
Conditioning
Type
Compound
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Set the pool bike so the water sits roughly between your waist and chest, and adjust the seat so your knee stays slightly bent at the bottom of each stroke.
  2. 2Sit tall with your hands on the handlebars, shoulders relaxed and your stomach lightly braced.
  3. 3Pedal in smooth circles, pushing and pulling through the whole stroke against the drag of the water.
  4. 4Raise or lower the effort by changing your cadence, standing up off the saddle or adding intervals, as your class or plan calls for.
  5. 5Finish with a few minutes of easy pedalling, then step off carefully, as the pool floor can be slippery.

What to do instead

  • Stationary bike runMachine
  • Spin bikeMachine
  • SwimmingBodyweight
  • Cycle cross trainerMachine
Logged today · 1 min restAqua cycling

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