Cycling Warmup

How to do it

1. Stand tall with your feet hip width apart and your weight balanced.
2. Brace your trunk lightly and let your arms swing naturally.
3. Drive one knee up toward hip height without letting your torso lean back.
4. Lower that foot under control and immediately raise the opposite knee.
5. Keep the standing leg long and the hips level as you alternate sides.
6. Continue for the prescribed time, then move straight onto the bike.

Common mistakes

• Leaning the torso back to lift the knee higher, which shifts work into the lower back.
• Rushing the tempo, so the hip never travels through a full range.
• Holding static stretches here instead of moving, which misses the point of the drill.
• Skipping the warm-up before hard efforts, when rapid force production matters most.