Stationary Bike

How to do it

1. Set the saddle height so the knee has a slight bend at the bottom of the pedal stroke.
2. Set the handlebars at a height that lets you lean forward slightly without rounding the back.
3. Sit with the ball of the foot over the pedal axle and the knees tracking over the feet.
4. Pedal in smooth circles, pushing down and pulling back rather than stamping.
5. Keep the upper body still and the shoulders relaxed, with a light hold on the bars.
6. Adjust the resistance so the cadence stays steady rather than grinding.

Common mistakes

• A saddle set too low. A knee that bends sharply at the bottom of the stroke takes the whole load; the leg should be almost straight there.
• Rocking the hips. If the hips sway on each stroke the saddle is too high and the leg is reaching for the pedal.
• Gripping the bars hard. The hands rest on the bars; a tight grip carries tension into the shoulders and neck.
• Grinding a heavy resistance slowly. A stroke that has to be forced round is loading the knees; take the resistance down and keep the cadence up.

Muscles worked

Primary

• Quads

Secondary

• Calves
• Glutes
• Hamstrings