Stationary Bike
- Beginner
- Gym
- Cardio
The stationary bike is a seated cardio machine you pedal at a steady cadence, saddle height set so your knee stays slightly bent at the bottom of each turn. It works the quads and hamstrings through continuous, low-impact pedaling. Beginners use it in the gym for cardio, holding a steady effort or working intervals for time.
- Muscles
- Quads, Hamstrings
- Equipment
- Exercise bike
- Logged as
- Time
How to
- Set the saddle so your knee stays slightly bent at the bottom.
- Pedal smoothly with a light grip on the bars.
- Keep your upper body relaxed.
- Hold a steady effort for the planned time.
Form cues
- Breathe in a steady rhythm as you pedal.
- Press through the ball of your foot on each downstroke.
- Keep your gaze forward, not down at your feet.
Common mistakes
- Saddle sits too low or too high. Raise or lower the saddle to match your leg length.
- Knees splay outward with each pedal stroke. Keep your knees tracking straight over the pedals.
- Shoulders creep up toward the ears. Drop your shoulders and relax your grip.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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