Stationary Bike

Muscle Groups Involved

Quads - Primary

Highlights

Neutral spine. Do not round your back.
Do not sway. Sit up tall.
Push through the ball of your foot.
Lower the seat slightly for better quad pump.
Medium-high resistance for warm up.

Description

The Stationary Bike is a classic piece of cardio equipment used to improve cardiovascular conditioning and leg strength. To use the Stationary Bike as a warm-up select a seat height slightly lower

The Stationary Bike is a classic piece of cardio equipment used to improve cardiovascular conditioning and leg strength. To use the Stationary Bike as a warm-up select a seat height slightly lower than you would select for normal cycling. Use a medium to high resistance level that can be sustained for at least 10 minutes or the length of your warm up. Be sure to sit tall in the seat. Minimize side to side sway while pedaling. Your knees should track directly over your toes or slightly outside of your feet. Lean forward while maintaining a neutral spine position.

Common Mistakes

Do not sway side to side or center your weight over the pedaling foot. Do n

Do not sway side to side or center your weight over the pedaling foot. Do not round your back. Do not let your knees collapse inwards. Do not let your feet collapse inwards. Do not push through the outside of your feet.

Pro Tips

Add in a calf pump to increase the challenge of this exercise. Point your t

Add in a calf pump to increase the challenge of this exercise. Point your toe as you pedal to increase activation of your calves and warm up your ankles.

Purpose

The Stationary Bike is an excellent choice for conditioning, increasing car

The Stationary Bike is an excellent choice for conditioning, increasing cardiovascular fitness, rehabbing knee and ankle injuries, and as a warm up.

Form

Your knees should be over your toes. Neutral spine. Proud chest. Hands plac

Your knees should be over your toes. Neutral spine. Proud chest. Hands placed on the handles.