Stationary Bike
Quick answer
The Stationary Bike mainly works the quadriceps, with help from the glutes and calves. Low-impact cardio that improves endurance and strengthens the quads. Beginners: 10–20 minutes at an easy pace where you can still talk.
How to do it
- Adjust the saddle so your leg is almost straight when the pedal is at the bottom.
- Keep your back straight, shoulders relaxed, and hands resting lightly without pressing down.
- Pedal at a steady cadence, around 80 to 90 revolutions per minute.
- Start with 15 to 20 minutes, then increase the duration or resistance each week.
Muscles worked
MainSecondary
- Quadriceps
- Calves
- Glutes
Common mistakes
- A saddle set too low strains the knees.
- Avoid rocking your hips on the saddle.
Variations & alternatives
FAQ
What muscles does the Stationary Bike work?
Mainly the quadriceps. It also works the glutes and calves.
How long should I do it for?
Start with 10–20 minutes at an easy pace, 2–3 times a week, then add time gradually. Health guidelines aim for at least 150 minutes of moderate activity a week.
Is the Stationary Bike good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
