Cardio
Stationary Bike
The Stationary Bike is a cardio exercise on a machine for your conditioning. Share of the load in the Zulta muscle model: quads (vastus lateralis) 22%, quads (vastus medialis) 18% and gluteus maximus 14%.
Also known as: fietsen, hometrainer
How to do it
- Stand next to the bike and set the saddle level with your hip bone.
- Sit down, strap the feet into the pedals and check the knee stays slightly bent at the bottom.
- Start pedalling at a light resistance for a few minutes to warm up.
- Raise the resistance to your working level and pedal in smooth circles at 70 to 100 per minute.
- Ride for the planned time, then lower the resistance for a few minutes before stopping.
Tips
- Keep the knees tracking straight over the feet.
- Sit back on the saddle with the upper body relaxed.
Common mistakes
- Saddle too low so the knees come up high.
- Leaning heavily on the handlebars.
- Resistance so light that the pedals do all the work.
Muscles worked by the Stationary Bike
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pedalling is seated knee and hip extension, mostly the vasti with the glutes and calves adding force at the top of the stroke.
Stationary Bike alternatives
Same equipment
No equipment
Similar exercises
Frequently asked questions
What muscles does the Stationary Bike work?
Mainly the quads (vastus lateralis) and quads (vastus medialis). The gluteus maximus, quads (rectus femoris) and hamstrings (biceps femoris) assist.
Is the Stationary Bike good for beginners?
Yes. The Stationary Bike is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Stationary Bike?
For example the Bike Sprints, Assault Bike and Elliptical. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.