On What Muscle Group Does Indoor Cycling Work?

Indoor cycling is a form of group exercise that simulates outdoor cycling. Cycling indoors or outdoors is non-impact and appropriate for most people. During a class, you will raise your heart rate and break a sweat using the muscles in your legs.

Quadriceps

The quadriceps is a group of four muscles that lie on the front of your thigh: the vastus lateralis, vastus medialis, vastus intermedius and rectus femoris. This group of muscles work to extend or straighten the knee. The rectus femoris also helps in hip flexion or bending of the hip. When you cycle, you extend your knee as you push down on the pedal. The quadriceps group is what allows you to complete this part of the motion.

Hamstrings

Your hamstrings are a group of three muscles that lie along the back of your thigh: the biceps femoris, semitendinosus and semimembranosus. Together these three muscles flex, or bend, your knee, extend your hip and also can move the pelvis posteriorly. In cycling, after you push down on the pedal, extending the knee with your quadriceps you need to finish the circular motion of pedaling. When you are pulling back up, bending your knee, your hamstrings are doing the work.

Core and Back Muscles

Even though you feel most of the work in your legs during a indoor cycling class, the muscles of your core and back are very important. On a bike you are leaning forward at the hip, with your spine straight, supporting yourself on the handlebars. If you do not engage the muscles of your core and sit with proper cycling posture using your back, you will end up very sore and possibly injured. These muscles are used to stabilize the body instead of contracting and relaxing like your legs for pedaling.

Cardiovascular Exercise Recommendations

Indoor cycling is considered cardiovascular exercise. The American College of Sports Medicine recommends cardio three to five days per week for health and five to seven days per week for weight loss. Sessions should last between 30 and 60 minutes with your intensity moderate to high for the most benefit. If you are new to indoor cycling, go early and let the instructor know you are new. They will assist you in bike set up and basic instructions. During the class you are guided but at all times you control the resistance and pace so you can adapt the intensity of your workout.