Stationary Bike

Adjust the seat so your knee has a slight bend at the bottom of the pedal stroke. Set the resistance to a moderate level that lets you maintain a steady cadence. Pedal smoothly with relaxed shoulders and an upright torso, breathing through full sets. Vary intensity (steady-state, intervals) according to the prescription.

QUADRICEPS · FULL BODY

Stationary Bike: how the movement is executed

How it is executed

Adjust the seat so your knee has a slight bend at the bottom of the pedal stroke.
Set the resistance to a moderate level that lets you maintain a steady cadence.
Pedal smoothly with relaxed shoulders and an upright torso, breathing through full sets.
Vary intensity (steady-state, intervals) according to the prescription.

Muscles worked: Quadriceps
Primary muscle: Quadriceps
Equipment: Stationary bike
Movement pattern: Full body
Difficulty: Beginner
What it is for: StrengthHypertrophyCore strengthStability

Variations and substitutions

TreadmillTreadmill EllipticalElliptical Stair ClimberStair climber

Quadriceps exercises Training calculators Back to the library

Put it to work in Kaizer

Software for running coachesPlan your runners' weeks — running plus complementary strength — and track adherence without chasing voice notes.Kaizer vs Hevy CoachHead-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

Training volumeTraining volume is the total amount of work done in a period.HypertrophyHypertrophy is the increase in muscle fibre size in response to sustained resistance training.Relative strength calculatorHow much relative strength you have

Program your clients' routines from these exercises, without the spreadsheet.

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Stationary Bike

Program your clients' routines from these exercises, without the spreadsheet.

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