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Can Riding an Exercise Bike Tighten My Legs & Butt?

by
author image Beth Rifkin
Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others. She holds a Bachelor of Business Administration from Temple University.
Can Riding an Exercise Bike Tighten My Legs & Butt?
A row of people riding stationary bikes in a gym. Photo Credit IT Stock/Polka Dot/Getty Images

A staple at many commercial and home gyms, the stationary bike offers a non-impact workout that is easy on the joints. Along with providing an effective cardiovascular workout, cycling also builds muscular strength, most notably in your glutes, hamstrings, quadriceps and calves. Your lower body is responsible for the majority of the movement and energy on an exercise bike, which means that your workout will target some of the largest muscles on your body.

Proper Form

Using proper form and posture on the stationary bike can help you to maximize the muscle development in your glutes, thighs and calves. Adjust the seat so that your knee remains slightly bent at the bottom of the pedal rotation. Develop a push-pull pattern to fully engage your hamstrings and quadriceps; push down with one leg while pulling up with the other. Place only the balls of your feet on the pedals, and keep your feet parallel to the floor throughout the pedaling motion. Keep your abs pulled in toward your spine to protect your lower back. Slide your shoulder blades down your back and maintain a straight torso throughout your session.

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