Upper legs

Stationary Bike

Low-impact cardio that's easy on your joints: simple, adjustable and great for beginners and intervals alike.

Also known as: exercise bike, indoor cycling

Level: Beginner
Equipment: Stationary Bike
Type: Compound

Movement

Muscles worked

Stationary Bike muscle map: quads, calves, glutes, hamstrings and soleus highlighted on the front and back of the body

How to do it

Set the seat so your knee is slightly bent with the pedal at the bottom.
Set the handlebars at a comfortable height with a straight back.
Pedal at a steady cadence, pushing through your whole foot.
Adjust the resistance to suit the workout.

Form cues

Knees in line with your feet.
Relaxed shoulders.
Cadence of 70-90 rpm.

Common mistakes

Seat too low: it loads your knees.
Bouncing in the saddle from too little resistance: add a bit more.
Hunching your back: adjust the handlebars.

Sets and reps

For health, 20-45 minutes at a moderate pace 3-5 times a week. For intervals, 6-10 x 30 seconds hard with 90 seconds easy.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the stationary bike.

Air bike
Arms and legs together; the harder you pedal, the more resistance.
Air Bike · Intermediate
How to do it
1. Sit on the air bike and grip the moving handles.
2. Place your feet on the pedals and brace your core.
3. Push and pull the handles while pedaling at a steady pace.
4. Drive with both arms and legs to maintain power output.
5. Continue for the desired duration or distance.
Primary
Hamstrings, Quads
Secondary
Glutes, Lats, Chest, Abs
Elliptical
A running-like motion without impact, with arm handles.
Elliptical · Beginner
How to do it
1. Step onto the foot plates one at a time, holding the fixed centre post until you are steady, then take a moving handle in each hand.
2. Start the pedals turning forward, keeping your whole foot down on the plate rather than lifting your heel.
3. Push one handle away as the same-side foot travels forward, and pull the other back, so the arms and legs work in opposition.
4. Stand tall with your hips over the pedals and your core braced instead of hanging back on the handles.
5. Set the resistance and ramp so you can hold a smooth stride, and continue for the desired time or distance.
Primary
Glutes, Quads
Secondary
Calves, Hamstrings, Lats, Chest, Soleus, Triceps
Stair climber
Endless stairs: lots of glutes and cardio.
Stair Climber · Beginner
How to do it
1. Step onto the bottom stair with the machine at its slowest setting and take the rails lightly for balance.
2. Climb one step at a time, placing the whole foot on each stair rather than just the toes.
3. Stand upright with your chest open and your hips under your shoulders instead of hunching over the console.
4. Push the step down through the heel of the front foot, letting the glute of that leg do the work.
5. Set the pace so you can hold your posture, and keep climbing for the desired time or number of floors.
Primary
Glutes, Quads
Secondary
Calves, Glute Medius, Hamstrings, Soleus