Complete your workout with our instructors' favorite stretches!

Hamstring Stretch

Place one foot on middle of bike bar (depending on your flexibility you can go all the way to the seat).  Lean into the stretch for at least 30 seconds and then do the same for the other leg.


Quad Stretch

Place one hand on the handlebars and use the other to pull in the foot of your opposite leg.  Hold for at least 30 seconds for each leg.

Calf Stretch

Place the ball of your right foot on the base of your bike (a nearby stair will work too).  Gently lower your right heel toward the floor feeling the stretch in your calf. Lengthen your right leg, but don't lock your knee.  Hold for 30 seconds and then repeat with the left leg.


Glute Stretch

Cross one foot over the opposite thigh so that your body makes the shape of a number four.  Use the bike for support and stretch for at least 30 seconds on each side.


Kneeling Hip Flexor Stretch with Arm Extension

Bring your right knee to the floor and your left leg forward, with your left foot flat on the floor positioned in front of your left knee. Stabilize yourself by placing your left hand on your left knee or on a nearby support (like your bike) and swing your left arm forward and up.  As you bring your arm up, lunge gently forward to feel a stretch in your right hip and hold for 30 seconds.  Then switch sides and repeat there for 30 seconds.

Hip Opener

Start  on all fours with your hands and knees on the floor.  Bring your right knee forward, turning your right foot out to your left side.  Gently lower your upper body onto your elbows and hold the stretch for at least 30 seconds.  After the stretch, return to all fours and then switch legs.  Depending on your level of flexibility, this stretch may be especially difficult.  Ease off or back out of the stretch entirely if you feel any strain on your knee.