A bicycle machine, also known as an exercise or stationary bike, is good for working your glutes. As you turn the pedals, your glutes work as primary movers, which means they are focus muscles. Repetitive use of the bike will not only give your butt a toned look, it will promote weight loss. You are best served by using a moderate to high resistance to fully challenge your glutes.
Main Function of the Bike
When you sit on a bike and pedal, you are performing cardiovascular exercise. This is the type of repetitive activity that elevates your heart rate and causes you to sweat. In addition, you activate numerous joints and muscles in the lower body. The glutes sit on the back of the hips and are included in this activation. Every time you move your thigh backward while pedaling, you perform a motion called hip extension. This is what works the glutes.
Other Muscles Targeted
Hip extension is only one movement performed during biking. You also perform hip flexion, knee flexion, knee extension, plantar flexion and dorsiflexion. These motions activate muscles from your glutes to your heels. Hip flexion is when you move your thigh toward your stomach. This works the quadriceps and hip flexors. Knee extension takes place when you straighten your knee while pedaling and also works the quads. Knee flexion takes place when you bend your knee and move your heel backward. This works the hamstrings. Plantar flexion and dorsiflexion pertain to the ankles. When you plantar flex your foot, your ankle bends and your toes move downward. This works the calves. Dorsiflexion is the opposite motion, and occurs when you bend your ankle and move your toes toward your shin. This works the tibialis anterior muscle, which runs down the front of the shin.
Resistance
Pedaling a bike with no resistance targets the glutes, but only marginally. You are better served increasing the resistance to place more emphasis on your muscles. This will also make you work harder and burn more calories. Many exercise bikes have a digital screen with controls to adjust resistance. Some bikes have a manual setting, which adjusts resistance by controlling the rotation of the pedals or flywheel. Set the resistance to a level that makes it challenging to pedal. Depending on the bike, the resistance level generally ranges from zero to 20.
Proper Mechanics
Riding a bike is not complicated, but you do need to pay attention to your form to get the most benefit for your glutes. Never slump forward and lean on the handlebars. This not only minimizes the effect on your glutes, it increases your chances of developing muscle imbalances. Throughout a workout, keep your shoulders lifted, gaze fixed forward and push hard with your legs to fully activate your glutes.
Limitations of Bike Exercise
Although an exercise bike works the glutes, be aware that it will not cause you to gain a lot of size, if that is your intention, even with maximum resistance. The best way to add size to your glutes is by doing weight training exercises like squats, lunges, stepups and leg presses. All of these exercises involve hip extension. Use a heavy resistance to gain a maximum amount of size.
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