Spinning / Stationary Biking

Beginner

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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

Goals

Endurance

Conditioning

Fat Loss

Training Style

Cardio

HIIT

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Hamstrings

8/10

Biceps Femoris, Semitendinosus, Semimembranosus

Glutes

7/10

Glute Max, Glute Medius

Calves

6/10

Gastrocnemius, Soleus

Abs

4/10

Rectus Abdominis

Hip Flexors

4/10

Iliopsoas

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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