Ease of use and convenience are two of the main reasons that stationary bikes are a popular form of cardiovascular exercise. In addition to increases in aerobic strength and endurance, regular use of stationary bikes also strengthens and benefits a large variety of lower-body muscle groups without putting too much stress or impact on joints and bones. Stationarybikesguide.com says that riding a stationary bike strengthens the heart while burning fat and strengthening hips, gluteal muscles and thighs at the same time.
Gluteal Muscles
The gluteal, or buttocks, muscle group is the largest of the muscle groups and is used to swing the leg powerfully backwards and forwards. For the most part, the gluteal muscles are involved in hip movements and help keep the pelvis stable and sturdy when pedaling. Stationary bike riding strengthens these muscles as they work to keep the rider moving their legs and hips in the circular motion while, at the same time, remaining steady on the bike.
Quadriceps Muscles
The quadriceps muscles are the large group of muscles in front of the thigh. They are some of the strongest and leanest muscle in the body and are used predominantly on the "pushing down" phase of the pedal stroke. The harder the resistance on the bike, the harder and stronger the quadriceps muscles will push. The American College of Sports Medicine cautions against too much resistance, as it may lead to knee injuries.
Hamstring Muscles
Proper stationary bike riding should never just be about the push of the pedal stroke. This is why the hamstring muscles also benefit from riding a stationary bike. The hamstring muscle group is on the back of the leg, behind the thigh. On the stationary bike, hamstrings are used mostly in the "pulling" phase of the pedal stroke. Proper and efficient cycling technique should include an equal push from the quadriceps and pull from the hamstrings, increasing strength and power in the entire leg.
Lower Back and Core
To maintain proper positioning on the bike saddle and minimize hip movement, the rider must engage her lower back and abdominal muscles. These also help to engage the hip flexor muscles that lift the leg in the circular, pedal-stroke motion. Regular riding will strengthen these muscles by keeping the rider in an upright position for strength and balance. Proper seat height is also important in protecting the back and hips. If the bike saddle is too high, the rider will rock back and forth and look unstable. This could lead to fatigue and injury. When riding a bike, Stationarybikesguide.com says that the rider should have little to no rocking of the hips.
Heart
Regular aerobic activity increases strength and capacity of the heart and lungs. The American College of Sports Medicine says that this blend of aerobic and strength training on a stationary helps to maintain or improve cardiovascular and muscular fitness and overall health and function. It recommends 20 minutes of exercise at least five days a week to build and improve overall fitness.
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