What Muscles Are Used on a Stationary Bike?

Leg Muscles

When you are on an exercise bike, the primary muscles doing the work are the leg muscles, especially your hamstrings and quadriceps. Your hamstrings do the work when you pull up on the pedal and your quadriceps do the work when you push down on the pedals. Some people find it easier to think of the cycling stroke as circular and continuous, but the reality is that you push down and pull up as you pedal.

Abdominals and back muscles

When you pump on a bicycle, your abdominal muscles and your back muscles also work hard. You should pull your abdominal muscles in slightly as you pedal and they will also twist slightly in the pedaling process. Your back muscles keep your body upright and work hard to keep you from slumping. You can push those muscles harder by tightening your abs and making sure you don't slump as you pedal.

Heart muscle

The aerobic activity of pumping on your bicycle will make your heart work hard and get in better shape. When it comes to getting your heart in shape, riding a stationary bike is ideal. You can reach your target heart rate by riding at 70 percent of your full speed for 20 to 25 minutes.