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Stationary bike

Stationary bike beginner
Quadriceps CalvesGlutesHamstrings

Primary muscles: Quadriceps. Assisting muscles: Calves, Glutes, Hamstrings.

Stationary bike — 1
start position and end of the movement
Stationary bike — 2

How to do it

  1. Sit on the bike and adjust the seat to your height (knee slightly bent at the lowest pedal position).
  2. Choose a program or the manual setting on the console.
  3. Pedal at a steady rhythm, adjusting the resistance according to the intensity you want.
  4. Keep your back straight and your hands relaxed on the handlebars.
Key to the execution: Set the seat correctly before you start pedalling — knee slightly bent at the lowest point.

Common mistakes

  • The seat is too low and you strain your knees.
  • You lean too far over the handlebars, straining your back.

Alternatives: exercises for the same muscles

Barbell squat
Barbell squat
Barbell · Bar on back
Front squat
Front squat
Barbell · Bar in front
Bodyweight squat
Bodyweight squat
Bodyweight · Bodyweight
Split squat
Split squat
Bodyweight · In place, no step
Smith machine squat
Smith machine squat
Smith machine · On the Smith machine
Leg press
Leg press
Sled press · 45° incline

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›
Cardio exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.