What you'll gain

• Delivers scalable cardio with almost no joint impact.

• Keeps the body in a fixed position, so effort is easy to control and compare.

• Suits beginners and experienced riders on the same machine.

Step-by-Step Instructions

1. 1

   Set the saddle level with the top of your hip bone while standing beside the bike.

2. 2

   Adjust the handlebars so you can reach them with a small bend in the elbows.

3. 3

   Clip or strap in and start pedalling against light resistance.

4. 4

   Keep your hips quiet in the saddle and your shoulders relaxed.

5. 5

   Add resistance until your cadence settles at the effort you are targeting.

6. 6

   Reduce resistance and spin easy for a few minutes before stepping off.

Common Mistakes

• Riding with the saddle too low, which crowds the knee and shortens the drive.

• Spinning against almost no resistance, so the flywheel carries the legs round.

• Gripping the bars hard and hunching, which tightens the neck and shoulders.

• Bouncing in the saddle at high cadence instead of controlling the stroke.

About This Exercise

A spin bike fixes the body in one position and lets resistance do the programming. Muscle activity measured on an upright stationary bike is led by the lateral gastrocnemius, rectus femoris and gluteus medius, and across eight lower-limb muscles the quadriceps group responds most to changes in how the pedals are driven. Trunk and hip activity sits close to what a treadmill produces at the same low to moderate intensity, so a bike substitutes for other machines when impact has to stay near zero. For a catalog this is the base cycling clip that studio, at-home and rehabilitation content all draw on. Use it in class-style sessions, steady-state cardio blocks, and equipment libraries where a stationary bike must be visually distinct from a road bike.

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