Stationary Bike
- Primary muscle group
- Cardio
- Equipment
- Machine
- Movement type
- Compound
- Where
- Gym
How to do Stationary Bike
Setup
Adjust the seat height so your knee has a slight bend at the bottom of the pedal stroke. Position the handlebars at a comfortable reach and secure your feet in the pedals or cages.
How to do it
- Maintain a steady, controlled cadence between 80-100 RPM for most workouts.
- Keep your core engaged and upper body relaxed, avoiding excessive leaning on the handlebars.
- Push through the entire pedal stroke, applying force downward and pulling up if using toe cages.
- Adjust resistance to match your workout goals—lower for endurance, higher for strength intervals.
- Breathe rhythmically and deeply, matching your breath to your pedaling tempo.
Watch out for
- Setting the seat too low or too high, causing knee strain or inefficient pedaling mechanics.
- Gripping the handlebars too tightly or supporting too much body weight with the arms.
- Pedaling with only the toes instead of driving through the full foot for complete power transfer.
How FlexFit programs Stationary Bike
Stationary Bike is a cardio movement that needs machine. FlexFit programs it in gym sessions and swaps in an equivalent when you train at home. Sets, reps, and a weight suggestion come from your program's current week and the last time you logged this movement. Try it free for 7 days.