Stationary Bike tutorial
The stationary bike is a low-impact cardio workout that strengthens the heart, lungs and leg muscles by pedalling against adjustable resistance. Its minimal joint stress makes it ideal for beginners, heavier individuals and people returning to training.
How to perform
- Set the seat height so your knee stays slightly bent at the bottom of the pedal stroke.
- Adjust the seat-to-handlebar distance so you reach without locking your elbows.
- Secure your feet in the pedals or straps.
- Pedal easily at low resistance for 3–5 minutes.
- Increase to moderate resistance and keep a steady cadence.
- Finish by lowering resistance and pedalling easily for a few minutes to cool down.
Breathing: Breathe deeply and steadily, matching your breathing rhythm to your pedalling pace.
Key tips
- Keep your knees tracking over your toes.
- Keep your shoulders relaxed and avoid slouching.
- Add short high-resistance intervals to progress.
Common mistakes
- A seat that is too low, overloading the knees.
- Rocking the hips side to side because the seat is too high.
- Spinning very fast with no resistance.
Safety: People with knee pain should start with low resistance and a correct seat height; a recumbent bike suits those with back pain.
CardioPrimary muscle
MachineEquipment
BeginnerLevel
GymLocation
Assisting muscles
Suggested sets and reps
Offer10–30 min at moderate intensity, or 6–10 interval rounds
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
High Knees
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