In addition to cardiovascular benefits, using an exercise bike provides an excellent, low-impact lower-body and abdominal-muscle workout. Two primary types of exercise bikes exist — upright and recumbent — with each delivering slightly different results. This is due to the fact that the upright bike forces an individual to sit straight up and pedal — much like an outdoor bicycle — while the recumbent bicycle allows the exerciser to lean back while pedaling. In addition, recumbent bicycles concentrate less on knee joints because the legs are more extended than when using a stationary bike.
Muscle Benefits of Riding Upright Bike
Hamstrings and quadriceps muscles all receive strength and mass enhancement from using an upright bike. To a smaller degree, the glutes and minor muscles assist in pushing against pedal resistance as well, depending on the level of tension. Hamstrings, located on the back of the thigh, are responsible for knee flexion and hip extension while quads, located on the front of the thigh, account for knee extension and hip flexion. The glutes and lower abs also assists in hip extension, especially when pedaling down on the bike.
Muscle Benefits of Riding Recumbent Bike
Recumbent bikes supply riders with back support as well as a lower seat, which subtly change the mechanics of riding this bike compared with an upright bike. While both bikes provide hamstrings with a workout, these muscles are worked harder on a recumbent bike because of the emphasis on using muscles rather than weight to pedal. Lower abs are also given extra exercise when the seat is pushed closer to the pedals on a recumbent bike. This causes knees to bend, which engages lower stomach muscles more than an upright bike. In addition, recumbent bikes are often used in joint rehabilitation exercises because the adjustable seat allows for a low-impact workout.
Anterior Tibialis
Extending down the front of the shin, the anterior tibialis muscles engage whenever the foot pushes down on the pedals. Although exercising the shin muscles is not considered often when planning exercise routines, the shin muscles play an important role in the upward flexion of the foot. It assists in walking, running and sprinting. Riding either upright or recumbent exercise bikes provides a beneficial workout for the anterior tibialis.
Ankle
While no specific ankle muscle exists, ligament and tendons of the ankle need to be exercised to maintain flexibility and durability for running, walking and bicycling. The Achilles tendon is the ankle's major "muscle," which connects the heel bone to calf muscles, allowing the feet to push off of something, such as when pedaling an exercise bike. In addition, ankles are important for conveying energy provided by the upper-leg muscles to the feet for support and strength.
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