Here's everything you're doing wrong in your indoor cycling class

Indoor cycling is becoming ubiquitous. SoulCycle has filed to go public and it faces rising competition from rivals like Flywheel and Peloton.

But many indoor-cycling enthusiasts make simple mistakes that can lead to serious injuries. 

Getting hurt could keep you off the bike for weeks, says Brittney Ravettine, a physical therapist at New York Sports Med.

We asked Peloton's head coach, Stephen Little, to demonstrate some of the worst postures and positions – and give us some tips on how to prevent injuries to the knees, hips, and back.

SEE ALSO: One of Soul Cycle's founders turned on the brand and started its biggest rival

Don't rush in.

"Especially in New York, a lot of people — they rush to get in, rush to get out. They can miss the set up, they can do it wrong, and they could put that workout in a place it doesn't need to be," Little said.

Also, make sure "that you're in some way warming up," physical therapist Ravettine told Business Insider.

Adjust the bike properly.

Make sure your bike seat isn't too low. That can lead to potential lower back and knee injuries. You also don't want to be too far back, which can cause problems, as well.

You don't want to be draped over the bike, either.

When you’re draped over the bike, you put all the weight into your upper body — which means your not working the proper muscles and can strain your shoulders.

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