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All exercises

Spin bike

Beginner

Spin bike is a compound machine exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Machine
Movement
Conditioning
Type
Compound
Logged as
Distance and time
Suggested rest
1 min

How to do it

  1. 1Set the saddle to about hip height so your knee stays slightly bent at the bottom of each pedal stroke, then secure your feet in the pedals or straps.
  2. 2Adjust the handlebars so you can reach them with soft elbows and a flat back.
  3. 3Pedal in smooth circles with your knees in line with your feet, and use the resistance knob to set the effort.
  4. 4For climbs, add resistance and rise out of the saddle with your hips over the pedals, keeping a steady rhythm.
  5. 5Finish with a few minutes of easy pedalling at low resistance before you get off.

What to do instead

  • Stationary bike runMachine
  • Air bikeMachine
  • Rowing machineMachine
  • Walk elliptical cross trainerMachine
Logged today · 1 min restSpin bike

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