Spinning / Stationary Biking
Stationary bike exercise that targets the quads, hamstrings, and glutes to build cardiovascular endurance; commonly scaled by adjusting resistance and cadence.
About Exercise
Equipment
Others
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Hamstrings
Secondary Muscles
Abs, Hip Flexors
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
7/10Glute Max, Glute Medius
Calves
6/10Gastrocnemius, Soleus
Abs
4/10Rectus Abdominis
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
60-180 seconds • Shorter for intervals, longer for endurance
How to Perform
Adjust the seat height so your knee has a slight bend at the bottom of the pedal stroke and handlebars allow a comfortable reach.
- Begin pedaling with a smooth, circular rhythm.
- Push down firmly through the ball of the foot during the downstroke.
- Pull up slightly on the upstroke to engage the hamstrings.
- Keep your hips stable in the seat and upper body relaxed.
- Adjust the resistance knob to increase intensity as needed.
Coaching Tips
Form Cues
- Knees track over toes
- Relax the shoulders
- Smooth circles
- Engage the core
Breathing
Breathe rhythmically and deeply, inhaling through the nose and exhaling through the mouth.
Tempo
N/A
Range of Motion
Perform full 360-degree pedal rotations, ensuring the knee does not fully lock out at the bottom.
Safety
Safety Notes
- Ensure feet are secure in straps or clips
- Stop immediately if you feel dizzy
- Keep shoelaces tucked in
Spotting
Not recommended; use safeties.
Common Mistakes
- Locking knees at bottom
- Hunching over handlebars
- Bouncing in the saddle
- Gripping bars too tight
When to Avoid
- Acute knee pain
- Lower back injuries
- Recent hip surgery
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for full pedal range
Build Up First
- Basic balance on bike
- Familiarity with pedal straps
Also known as
Indoor Cycling, Stationary Cycling, Exercise Bike, Spin Class, Recumbent Bike, Upright Bike
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