Stationary Bike
How to do it
Starting position
- Adjust the saddle so your knee is slightly bent when the pedal is at its lowest point
- Hold the handlebars and keep your upper body comfortably upright
- Place your feet on the center of the pedals and tighten the straps
- Set the resistance to a low level on the display
Movement
- Engage your core and pedal at a steady pace
- Pedal as if drawing circles with the balls of your feet without letting your ankles bend
- Look straight ahead and row using only your legs without upper-body momentum
Breathing
Inhale and exhale deeply at a steady pace
Trainer tips
- Adjust the saddle so your knee is slightly bent at the bottom of the pedal stroke
Cautions
- Rounding your back increases stress, so ride with your back straight
- Adjust intensity by increasing resistance rather than speed
- Putting stress on the knees because the saddle is too low
- Using resistance that is too light to be effective
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads |
|---|---|
| Secondary muscles | Hamstrings · Calves · Glutes |
| Equipment |  Stationary bike |
| Movement pattern | Conditioning |
| Recommended time | 20–40 min |
4 similar exercises
Representative exercise: Stationary Bike
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.