Stationary bike
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Muscles worked
- High load
- Cardiovascular
- Low load
- Calves, Glutes, and Quads
Not shown on the map: Cardiovascular
Primary muscles
How to do it
Set the saddle so the knee has a slight bend at the bottom of the pedal stroke, then hold a comfortable posture with relaxed shoulders. Spin at a steady cadence rather than grinding a heavy gear. Adjust resistance to control intensity, and get the saddle height right first — a saddle that is too low or too high is what makes knees ache.
Form cues
- Saddle height: slight knee bend at the bottom
- Spin, do not grind
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.