Stationary Bike
Muscle Groups: Quads
Stationary Bike focuses on Quads, with Hamstrings, Glutes, Calves working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Stationary Bike with proper form and technique.
- 1
Adjust the seat height so that your knee is slightly bent when your foot is at the bottom of the pedal stroke.
- 2
Sit upright with your back straight and grip the handlebars firmly.
- 3
Begin pedaling at a steady pace using your quads, hamstrings, glutes, and calves to push the pedals down and pull them up.
- 4
Maintain a smooth and controlled motion, cycling for your desired duration.
Tips for Success
These tips will help you perform Stationary Bike safely and effectively while maintaining proper form.
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Ensure the bike is stable before you start to prevent falls.
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Keep your knees aligned with your toes to avoid strain on your joints.
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Avoid leaning too far forward to maintain good posture and prevent back discomfort.
Secondary Muscles
While Stationary Bike primarily targets Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Glutes, Calves . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Stationary Bike, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Stationary Bike, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
