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Cardio · Stationary Bike
Stationary Exercise Bike
Stationary Exercise Bike is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the calves, glutes and hip flexors assisting. It needs a stationary bike. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Stationary Bike
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Calves · Gastrocnemius, Soleus
- Glutes · gluteus maximus, gluteus mideus
- Hip Flexors · Iliopsoas
How to do Stationary Exercise Bike
- Adjust the seat height so that when you sit on the bike, your feet can comfortably reach the pedals with a slight bend in your knees at the bottom of the pedal stroke.
- Sit on the bike with your back straight, and grip the handlebars lightly. Place your feet securely on the pedals, ensuring they are aligned properly.
- Begin pedaling by pushing down on one pedal while pulling up on the opposite pedal, creating a smooth, circular motion.
- Adjust the resistance level using the bike's control knob or digital settings to match your desired intensity. Continue pedaling for the duration of your workout.
Form tips
- Maintain good posture by keeping your back straight and shoulders relaxed to avoid strain.
- Start with a lower resistance level if you are a beginner and gradually increase it as you build strength and endurance.
- Breathe steadily throughout the exercise, inhaling deeply and exhaling fully.
Stationary Exercise Bike alternatives
More cardiovascular system exercises
Stationary Exercise Bike FAQ
What muscles does Stationary Exercise Bike work?
Stationary Exercise Bike mainly works the cardiovascular system in the cardio (Quadriceps Femoris, Biceps Femoris, Semitendinosus and Semimembranosus). The calves, glutes and hip flexors work as secondary muscles.
What equipment do you need for Stationary Exercise Bike?
You need a stationary bike.
How many sets and reps of Stationary Exercise Bike should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Stationary Exercise Bike good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Stationary Exercise Bike burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Stationary Exercise Bike?
Other exercises for the cardiovascular system include Agility Ladder in in Out Out With Knee Lift, Double Punch Front Leg Lift, Treadmill Walk and Agility Ladder Lateral Movement in in Out.
For developers
Use Stationary Exercise Bike in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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