Exercise

Stationary Bike

Keep your chest up and core tight while maintaining a smooth, consistent pedal stroke throughout. Adjust resistance gradually and focus on pressing through the full pedal rotation rather than just pushing down.

Also called: Exercise Bike, Spin Bike, Cycling Machine, Bike · Equipment: cardio

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How to do it

Step by step

  1. Adjust the seat height so your knee has a slight bend at the bottom of the pedal stroke
  2. Set the bike to a comfortable resistance level and begin pedaling at a steady cadence
  3. Keep your core engaged and chest upright, avoiding excessive leaning forward
  4. Maintain a smooth, continuous pedal stroke with even pressure throughout the full rotation
  5. Continue for your desired duration while monitoring heart rate and intensity
Muscles worked

What it trains

Mainly Quadriceps.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the stationary bike in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.