What Muscles Does An Exercise Bike Work

March 29, 2024 5 min read

What Muscles Does An Exercise Bike Work

 What Muscles Does An Exercise Bike Work

When it comes to working out on an exercise bike, many people wonder which muscles are being targeted and strengthened. Let's delve into the specifics of the muscle groups that are engaged during a cycling session.

What Parts of The Body Benefit From Stationary Bikes?

Exercise bikes not only benefit your cardiovascular system, but also provide strength training for both your upper but mainly lower body. This makes them a great option for increasing muscle mass.

Does Working Out on a Exercise Bike Strengthen Your Lower Body?

Improve muscle strength and burn body fat with exercise bikes, a comprehensive lower body workout solution. Boost your fitness and take control of your health with our exercise bikes. Regular use helps increase muscle strength and decrease body fat for a more complete lower body workout.

Working out on an exercise bike can certainly improve these lower body muscles:

• Hamstrings
• Quadriceps
• Glutes
• Calves


One of the primary muscle groups engaged while using an exercise bike is the quadriceps. Located on the front of the thigh, the quadriceps are responsible for extending the knee and propelling the pedals forward during each revolution. As you increase the resistance on the bike, the quadriceps have to work harder, leading to greater strength and endurance in this muscle group.


While the quadriceps are working to extend the knee, the hamstrings on the back of the thigh are engaged to flex the knee during the upstroke of the pedal rotation. This balanced engagement of the quadriceps and hamstrings helps to improve overall leg strength and stability.


The gluteal muscles, commonly known as the glutes, are also activated while using an exercise bike. These muscles are responsible for hip extension, which is essential for generating power and speed during cycling. Strengthening the glutes can improve your cycling performance and help prevent injuries.


Another muscle group that benefits from cycling on an exercise bike is the calves. The calf muscles, including the gastrocnemius and soleus, help to stabilise the ankle and foot during each pedal stroke. This constant engagement can lead to stronger and more defined calf muscles over time.


Does Exercising on an Exercise Bike Improve Your Upper Body, if not what can we do?

When it comes to working out, many people turn to exercise bikes for a great cardio workout, but its important to understand:-

  • Understanding the Mechanics

 While pedaling on an exercise bike primarily targets your lower body muscles such as your quadriceps, hamstrings, and calves, it also engages your core muscles to stabilize your body. However, the upper body doesn't get as much of a workout compared to the lower body.

  •  The Role of Resistance
To engage your upper body muscles more while using an exercise bike, you can increase the resistance level. By doing so, you'll have to work harder to pedal, which can help strengthen your arms, shoulders, and back muscles over time.
  • Benefits for the Upper Body

While an exercise bike may not be the most effective way to solely target your upper body, it can still provide some benefits. Regularly using an exercise bike can help improve your overall cardiovascular fitness, which in turn can benefit your upper body muscles as well.

  • Combining with Other Exercises

If you're looking to specifically target your upper body, incorporating other exercises such as weight lifting, push-ups, and pull-ups into your workout routine is recommended. This way, you can ensure that all muscle groups are being adequately trained.

While exercising on an exercise bike may not directly improve your upper body strength, it can still be a valuable addition to your workout routine. By adjusting the resistance level and incorporating other upper body exercises, you can work towards achieving a well-rounded fitness regime.

  •  Working Out On An Exercise Bike Can Improve Your Abdominals
The starting position and posture of the exercise require activation of your abs in order to maintain balance and prevent falling.. Although not as obvious as the leg muscles, the core muscles also play a significant role while cycling on an exercise bike. The core muscles, including the abdominals and lower back muscles, help to stabilise the body and maintain proper posture throughout the workout. A strong core is essential for overall strength and balance.

By understanding the specific muscle groups targeted by an exercise bike, you can tailor your workouts to focus on these areas and achieve your fitness goals more effectively. Whether you're looking to build leg strength, improve cardiovascular endurance, or simply stay active, cycling on an exercise bike offers a full-body workout that engages multiple muscle groups simultaneously.

The Different styles  types of exercise bike to consider:

  • Air Bike
  • Recumbent Exercise Bike
  • Upright Exercise Bike,
  • Studio "Spin" style Bike

1. Air Bike

    The air bike, also known as a fan bike, is a popular choice for high-intensity interval training (HIIT) workouts. This type of exercise bike uses air resistance generated by a large fan to provide a challenging full-body workout. The harder you pedal, the more resistance you'll feel, making it a great option for those looking to push their limits and burn calories efficiently.

    NordicTrack Upright Bike

    2. Upright Exercise Bike

      The upright exercise bike is a classic choice for home gyms and fitness centers. This style mimics the feel of riding a traditional bicycle, with a vertical seat and handlebars. Upright bikes are great for cardiovascular workouts and strengthening the lower body muscles, such as the quadriceps and calves. They are also compact and easy to store, making them a practical option for smaller spaces.

      3. Recumbent Exercise Bike

        Unlike upright bikes, recumbent exercise bikes feature a reclined seat with a backrest, providing extra support for the lower back. This style is ideal for individuals with back pain or joint issues, as it offers a more comfortable and ergonomic riding position. Recumbent bikes are gentle on the joints and target the glutes, hamstrings, and quadriceps, making them a great choice for low-impact workouts.

        4. Studio Indoor Bike

          Studio indoor bikes, also known as spin bikes, are designed to simulate the feel of outdoor cycling. These bikes feature a heavy flywheel and adjustable resistance levels, allowing users to customize their workout intensity. Studio bikes are commonly used in group cycling classes and offer a smooth, challenging ride that engages the core, legs, and cardiovascular system. They are a popular choice for cyclists looking to train indoors or participate in virtual cycling classes.

          When selecting an exercise bike, consider your fitness goals, comfort preferences, and budget to choose the style that best suits your needs. Whether you prefer the intense challenge of an air bike or the comfort of a recumbent bike, there is a style of exercise bike out there for everyone.

          Creating Your Consultation

          If you wish to contact us for any reason, our dedicated team of customer service experts are here to help.

          Please either fill in the contact form or send us a message using our online chat at the right-hand side of the screen. Our Customer Service Online Chat is available 7 days a week from 9am-8pm. If your enquiry relates to an existing order, please include your order number.