A seated cardio machine movement that drives a flywheel through a continuous pedalling cycle, training the legs with no impact through the joints.
What this exercise works
Muscles
quadriceps · gastrocnemius · gluteus maximus · hamstrings · soleus
Goals
endurance
Equipment
Stationary bike
Category
Cardio
Difficulty
beginner
Demonstration
Step 1
How to perform the movement
Set the saddle height so your knee stays slightly bent at the bottom of the pedal stroke, then sit down and place the balls of your feet on the pedals.
Take the handlebars with a relaxed grip and sit tall, with your back neutral and your shoulders down.
Push one pedal down and forward while the other rises, keeping the effort in your legs rather than pulling on the bars.
Keep pedalling in a smooth, even circle at a steady cadence, breathing in rhythm with the stroke.
Adjust the resistance to hold your target effort, and continue for the desired time or distance.
Technique cues and common mistakes
Set the saddle before you start: too low grinds the knees, too high rocks your hips side to side at the bottom of every stroke.
Drive with the legs and keep the upper body quiet — gripping and hauling on the bars adds nothing but neck and shoulder tension.
Raise the resistance rather than spinning the pedals loose and fast; a light flywheel at high cadence feels hard on the lungs but does little for the legs.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
