Exercise bikes are an excellent way to burn calories and get an aerobic workout. They can be a lot of fun to use and don’t put as much stress on your body as other workout machines. If you enjoy using this machine, you might be wondering what muscles does exercise bike work?
What Muscles Does Exercise Bike Work? The muscles worked in stationary bike exercises include the legs, hips, and lower back. A 30-minute workout on the exercise bike can help to strengthen the glutes, quadriceps, and hamstrings. Upper body muscles, like the lower back and abs, also get involved.
What Muscles Does A Stationary Bike Use?
One of the main questions people have before using a stationary bike is “what muscles does riding an exercise bike work?”. A stationary bike works several core and lower body muscles.
When you perform regular workouts on the stationary bike, you put your lower body to work. This helps to strengthen the muscles in your legs and hips. However, your core body muscles help to support this workout. This can help to tone abs and improve posture.
Stationary bikes provide a fantastic aerobics workout for the whole body. Let’s take a closer look at what muscles get the most work from using this machine.
Lower Body Muscles
Exercise bike workouts are most effective for your lower body muscles. Let’s take a closer look at the low body muscles that stationary bikes work.
A lot of people don’t realize how beneficial stationary bikes are for strengthening hip flexors. This is the group of muscles that are located in the front of the hip. These muscles are responsible for moving your legs and upper body forward.
When you work out on an exercise bike, your knees and legs will go up and down. Your upper body will also move to support this workout. The continuous movement of the upper and lower body works the hip flexors and helps to strengthen them.
Your calves can get an excellent workout from using an exercise bike. The lower leg is responsible for the pedalling motion of the workout. Before using the bike, you can adjust the resistance of the pedal to your preferred level.
A lot of people have noticed impressive definition in their calf muscles after regular workouts on a stationary bike.
Quadriceps & Hamstrings
Your thighs will also get a great workout from the stationary bike. To understand how the exercise bike strengthens your thighs, it’s important to know what the thigh muscles are responsible for.
Quadriceps are the muscles located in the front of the thigh. This is a group of four muscles that are extended to the knee. They are used for leg movements, such as walking, running, climbing, etc.
Hamstrings consist of three muscles in the back of your thigh. They connect from the hip to the knee. These muscles are responsible for supporting the leg when the knee bends.
The movement of a stationary bike workout puts both the quadriceps and hamstrings to work. This is a very beneficial workout for strengthening these muscles.
The glute muscles are the main extensor muscles of your hip. They are part of what shapes your buttocks. If you want to keep your butt looking good, stationary bike workouts are a great place to start.
As you move your legs on the bike, your glutes start to play a role in the workout. If your glutes are the muscle you want to target during the workout, you can adjust the pedals and resistance. It’s recommended to adjust the pedals so they are closer to your butt. However, only do this if the position doesn’t compress your knees.
Upper Body Muscles
There are certain upper body muscles that can benefit from regular use of a stationary bike. Let’s see how exercise bike workouts benefit your upper body.
Your lower back muscles can benefit from workouts on a stationary bike. This is because you need to be sitting in an upright position for the workout. The exercise is low-impact on your lower back, however, it’s beneficial because it strengthens the lower back muscles.
After regular workouts on a stationary bike, it’s possible to improve your posture and reduce back pain. One of the main reasons why is that the exercise from the bike could help to stabilize the pelvis and spine.
Did you know that you can also use an exercise bike for abs? Your core muscles get a very good workout from using the stationary bike. This is because of all the movements involved in pedalling.
As you become more familiar with working out on the stationary bike, you can alter your workout to put more focus on your abdominal muscles. If you want to make your core muscles work hard, you can contract your abs while pedalling.
Benefits Of Stationary Bike Workout Routines To Build Muscle
A great way to strengthen your lower body is through stationary bike workout muscles and aerobic routines. Several of your lower body and core muscles get put to work, making them stronger and leaner. However, building muscles isn’t the only benefit of working out on a stationary bike. Here are some other ways your body can benefit:
- Burn calories
- Reduce body fat/ weight loss
- Improve stability
- Improve posture
- Reduce back pain
- Low-impact exercise
- Increase in energy
One of the great things about exercise bike workouts is that they are inclusive for all skill levels. It doesn’t matter if it’s your first day working out or if you’re in the best shape of your life.
Beginners can start with an easy routine to get their muscles used to working out without putting too much stress on them. People with more experience can adjust the settings on the bike to get a more extensive workout. Nearly anyone can find their perfect balance using a stationary bike to build muscle.
If you’re interested in cycling, an exercise bike can be safer than a road bike. With a stationary bike, you can set it up and put 100% of your focus into your workout. When you ride a road bike outdoors, you have to stay on guard for external factors that could be dangerous (ie: potholes, reckless drivers, busy roads, etc.).
How Long Does It Take To Build Muscle On The Stationary Bike?
Exercise bikes aren’t used to build muscle. However, they are a great machine to keep your muscles in good shape and lose body fat. On average, people start seeing noticeable results after approximately 12 weeks of regular workouts. You may notice a change in definition beforehand, but this is the general timeframe for when people start to notice a change..
Always keep in mind that the average isn’t the final verdict for everyone. Everybody will have a different experience. Some people may notice toned muscles sooner than 12 weeks. On the other hand, another active user might not see any change in results after 12 weeks.
What Results Cannot Be Achieved When Training On An Exercise Bike?
If your fitness goal is to gain muscles, you won’t get the results you want using only an exercise bike. Indoor cycling is a better choice for people that want to burn calories and keep their lower body muscles toned.
Exercise bikes aren’t a good choice for targeting your arms, chest, and shoulders. While these muscles may be used slightly during the workout, it’s not enough to see any results. If your goal is to strengthen your biceps and triceps, you should have more success using resistance bands or weights.
Best Exercise Bike
The best stationary bike that I have used is the Synergy Pro Magnetic Indoor Cycling Bike. I was impressed by how this bike felt. Its ergonomic design helped to support the lower back and core muscles. The multi-grip handlebar made it easier to comfortably stay in the right position.
Another thing I preferred about this bike compared to other stationary bikes is the advanced flywheel. It’s very smooth and adds extra momentum to the workouts.
This is also one of the quietest exercise bikes I have ever used. I can even use it when other people in the house are sleeping without disrupting them.
What Muscles Does Recumbent Bike Work?
A recumbent bike allows you to work out in a more relaxed position. This bike is a great choice for targeting your calf muscles. It’s also good for working quads, hamstrings, and hip flexors.
Does Stationary Bike Work Glutes?
Your glutes can get a very good workout on the stationary bike. While they aren’t the main muscles being targeted for the workout, they still get put to use. Users can adjust their workouts on the stationary bike to put more focus on their glutes.
Your lower body muscles will get the most work from an exercise bike. These workouts are efficient for strengthening your hip flexors, quads, hamstrings, and calves. Your core muscles, such as your abs and lower back, will also get used for exercise bike workouts. This can result in toned and stronger muscles, weight loss, and improved posture. Is an exercise bike part of your regular workout routine? Let us know about your experience below.
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Author: Ihor Shymechko
PRO Olympic Weightlifter, Coach
Best Results: Snatch – 208 kg,
C&J – 240 kg
Ihor has been a professional weightlifter since 1996, boasting over two decades of competition experience. His notable achievements include clinching the European Championship in 2009 and securing a silver medal in the 105kg division at the Senior World Championships in 2011. Ihor represented his country in the 2008, 2012, and 2016 Summer Olympics.
After retiring from competitive weightlifting, he transitioned to coaching, leveraging his vast experience to guide athletes who now compete on both national and international stages.