Indoor exercise bikes are popular for their convenience, health benefits, and weight management potential. When you want to tone and build your body, what muscles does an exercise bike work? These bikes primarily target the lower body, including the quadriceps, hamstrings, glutes, and calves, but many other muscles get a workout, too.
ZOZOFIT takes a look at how working out on an exercise bike will effect your muscles.
What Muscles Does an Exercise Bike Work? 4 Common Muscle Types
Here are the muscles you should expect to get a workout on a stationary bike.
1. Leg Muscles
Leg muscles work hard during exercise bike sessions. For example, the quadriceps, which are on the front of your thighs, help extend your knee and push the pedal downward. The quadriceps contract and power each stroke, helping you maintain a steady pace and build strength over time.
Your hamstrings counterbalance the quadriceps to maintain the rhythm of your pedal strokes. The hamstrings, on the back of your thighs, help to flex your knee and pull the pedal upward during the upstroke.
Your calf muscles control the circular motion of your feet as they move with the pedals. The constant contraction of the calf muscles helps build endurance and tone your lower legs.
Meanwhile, the tibialis anterior muscle, on the front of your lower leg, comes into play when you flex your ankle to push the pedal downward. This muscle helps keep your pedal stroke efficient and prevents foot fatigue. Track your progress to see clearly what muscles an exercise bike works for you.
2. Gluteus Maximus
Pumping those pedals focuses on muscles such as your gluteus maximus, the largest muscle in your buttocks. When you push down on the pedals, these muscles contract to extend your hips, propelling you forward. Strengthening your glutes also contributes to better overall lower body strength.
3. Core, Hip, and Back Muscles
What muscles does a stationary bike work beside your legs? While the primary focus of an exercise bike is the legs and lower body, your core muscles also get a workout. For example, pedaling engages your abdominal and lower back muscles, which improves your posture and core stability. The hips and core provide much of the power for indoor cycling.
A note of caution, though: If you lean on the handlebars when you cycle, you might not be engaging your core muscles enough. For best results, sway gently from side to side as you pedal. Keeping your spine straight when you lean forward also helps engage your back muscles.
4. Upper Arm Muscles
The question of what muscles does a stationary bike work has one answer that can surprise people. Arm muscles benefit from many exercise bike workouts. For example, if your routine involves a lot of movement with you going between seated and standing positions, your biceps and triceps feel the burn by providing support. (Your heart, one of the most important muscles in your body, should get an excellent workout, too.)
Tracking What Muscles Your Exercise Bike Works
Are you surprised by what muscles exercise bikes work? Knowing how a workout improves so many muscles can inspire you to get on the bike today. The ZOZOSUIT and ZOZOFIT app can help track your progress as your body changes. Learn more about it today.