Stationary Bike
Stationary Bike is a cardiovascular conditioning – cycling exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
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- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Hamstrings, Gastrocnemius
- Exercise type
- Cardiovascular conditioning – cycling
Exercise technique
- Saddle height
Adjust the saddle so your knee remains slightly bent when the pedal is at its lowest point.
- Reach
Keep your shoulders relaxed and elbows slightly bent as you reach the handlebars.
- Feet
Place your forefoot over the middle of the pedal and fasten the strap comfortably.
- Start
Find your rhythm by pedaling at low resistance.
- Pedal path
Keep your knees aligned with your feet and turn the pedals smoothly.
- Load
Adjust resistance and cadence so your hips remain steady on the saddle.
- Finish
Reduce resistance and gradually slow your pedaling rhythm.
Key technique points
- Do not lock your knee at the bottom.
- Do not rock your hips from side to side on the saddle.
- Hold the handlebars lightly.
- Do not bring your knees inward.
- Choose pedal resistance you can control.
- Do not tighten the foot straps enough to restrict circulation.
Common mistakes
Saddle too low
Do not leave the knee excessively bent at the bottom of the pedal stroke.
Saddle too high
Do not drop your hips from side to side to reach the pedals.
Excessive resistance
Do not struggle to turn the pedals by rocking your torso on every stroke.
Collapsing onto the handlebars
Do not load your shoulders and body weight onto your arms.
Flaring the knees
Do not swing your knees outward while pedaling.
Spinning without control
Do not pedal so fast at such low resistance that you bounce uncontrollably.
Frequently asked questions
Stationary Bike: why is “Saddle too low” a mistake?
Do not leave the knee excessively bent at the bottom of the pedal stroke.
Stationary Bike: why is “Saddle too high” a mistake?
Do not drop your hips from side to side to reach the pedals.
Stationary Bike: why is “Excessive resistance” a mistake?
Do not struggle to turn the pedals by rocking your torso on every stroke.
Stationary Bike: why is “Collapsing onto the handlebars” a mistake?
Do not load your shoulders and body weight onto your arms.
Stationary Bike: why is “Flaring the knees” a mistake?
Do not swing your knees outward while pedaling.
Stationary Bike: why is “Spinning without control” a mistake?
Do not pedal so fast at such low resistance that you bounce uncontrollably.
What should I focus on when doing Stationary Bike?
Do not lock your knee at the bottom. Do not rock your hips from side to side on the saddle. Hold the handlebars lightly. Do not bring your knees inward. Choose pedal resistance you can control. Do not tighten the foot straps enough to restrict circulation.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.