Stationary Cycling
Pedalling on a stationary bike at a steady or varied resistance. A low-impact aerobic exercise emphasising the quadriceps.
Primary muscles
- Cardiovascular System
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Hip Flexors
- Sets
- 1
- Duration
- 20–45 min
- Rest
- 0s
How to perform
Main muscles working (thicker lines)
Starting position
Adjust the seat so your knee is slightly bent at the bottom of the pedal stroke, then sit with hands on the handlebars.
Begin pedalling at light resistance to warm up.
Increase resistance to a level that challenges you while keeping a smooth cadence.
Push through the ball of the foot and keep knees tracking over the toes.
Keep your upper body relaxed and core lightly braced.
Reduce resistance for the last few minutes to cool down.
Breathing: Breathe steadily and deeply in rhythm with your pedalling.
Coaching tips
Smooth circles
Quiet upper body
Knees in line with toes
Common mistakes
Seat set too low or too high
Bouncing in the saddle from low resistance at high cadence
Hunching the shoulders
Safety notes
Correct seat height reduces knee strain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.