An exercise bike can provide a good cardiovascular workout that is low-impact and easy on the joints. The pedaling motion is smooth where one leg pushes as the other leg pulls. Whether on an upright bike or recumbent bike, the motion of pedaling is performed by the same muscle groups in your lower body. The main muscles worked are the quadriceps, hamstrings and glutes with your core muscles stabilizing your upper body for more power.
Quadriceps
Your quadriceps are actually a group of four muscles that run down the front of your thigh. Three of them only cross the knee joint and work to extend or straighten the knee: vastus lateralis, vastus intermedius and vastus medialis. The rectus femoris runs across both the hip and knee joint. It works to bend or flex the hip and extend the knee. The quadriceps are active as you push down on the pedal and straighten your leg.
Hamstrings
Your hamstrings are a group of three muscles that run along the back of your thigh. The biceps femoris, semitendinosus and semimembranosus all cross both the hip and knee joint. They work together to extend your leg at the hip and bend or flex the knee. During cycling as you push down on one pedal and use the quadriceps you are ideally supposed to be pulling the other pedal up using the hamstrings to bend the knee. This use of the hamstrings with the quadriceps prevents one muscle group from getting too fatigued.
Gluteus Maximus
Your gluteus maximus, or glutes, are your butt muscles. They originate on your pelvis and run vertically to connect on your femur, or thigh bone. This muscle group works to extend the leg at the hip. As you push down on the pedal when cycling your quads are the main muscle working, but the glutes kick in to help you extend at the hip and then bring the pedal back. They are more active if you are standing, such as in an indoor cycling class doing a hill climb.
Core Muscles
Your core muscles refers to the muscles around your mid-section and include your rectus abdominus, internal and external obliques, transverse abdominus and erector spinae. In cycling, these muscles work as stabilizers to keep your spine neutral, hold your torso steady and minimize hip rocking. It is important to keep these muscles engaged while cycling to avoid pain in your back or shoulders.
Member Comments