Hi, I’m Steve,
When talking about cardio exercises such as indoor cycling via stationary bikes, many people tend to talk about the weight loss benefits with all the body fat reduction. Despite how great riding a stationary exercise bike is when it comes to losing weight, it does much more than just burning calories. This is a conversation about all the things a stationary exercise bike brings to your muscle groups and how it affects them. We’re going to delve into just what stationary exercise bike work can bring to your daily routine and why people list it as one of the best in the category of aerobic exercise. So, what muscles does stationary biking work?
What Muscles Does The Stationary Bike Target?
The muscles the stationary bike targets are mostly in the lower half, but it also targets the upper. Quads constantly work as you pedal continuously; the hamstrings, working as opposition to the quadriceps, flex the knee and bend as you pedal. The gluteal muscles work each time you push down while pedaling. Calves push and pull during cycling, and the hip flexors are trained as you cycle continuously. As for the upper body, the abdominal muscles tighten when cycling rapidly, your back muscles strengthen as well, straightening out your lower back, and your biceps and triceps strengthen when gripping handlebars.
Lower Body
For all who’ve asked what muscles stationary biking works, here is the rundown.
• Quadriceps & Hamstrings
When it comes to your lower half, the quads and hamstrings, or the front and back of your thigh muscle, work together continually as you pedal. Training these parts of your body will not only improve athletic performance, leg strength and flexibility, but also prevent injuries and help manage chronic conditions such as arthritis.
• Glutes
The glutes, known as the muscles of the buttocks, squeeze whenever you push down while pedaling on the exercise bike. These muscles propel you forward and work to move your thighs as you cycle. Cycling is great for strengthening and toning your buttocks.
• Calves
As for the calves, they represent the muscles at the back of your leg between the knee and the foot and they push and pull as you cycle. Cycling targets your primary muscle, known as the gastrocnemius, as it is used to lift your heel and extend your foot during pedaling. The advantages of training this part of the lower body are quite obvious – you can enjoy improvements in running and cycling speed and endurance as well as an increase in jump height and distance.
• Tibialis Anterior
One of the lesser known benefactors of cycling, the tibialis anterior, is in front of the shin and covers a large bone that runs through your shin. Training this muscle can help prevent knee injuries, improves balance and coordination and, above all, helps reduce pain in the shins, knees and lower legs.