How do you do the Cycling (Indoor)?

Set the saddle so your knee is still bent about 25 to 30 degrees at the bottom of the stroke and your hips stay still as you pedal. Slide the saddle so your knee sits directly over the pedal axle when the crank is level. Sit on the wide part of the saddle, hinge forward from the hips and rest your hands on the bars with soft elbows. Put the balls of your feet on the pedals and start pedaling in smooth circles. Add resistance until you can hold a steady, quick cadence, then keep it going for your set time.

What muscles does the Cycling (Indoor) work?

Mainly the quads, glutes, hamstrings and calves.

What are common Cycling (Indoor) mistakes?

Saddle too high, so your hips rock side to side. Leaning on the handlebars instead of pushing through the pedals. Pointing your toes down as you pedal. Slumping your back or dropping your head forward.

Cycling (Indoor): how to do it, form cues and muscles worked

How to do it

Set the saddle so your knee is still bent about 25 to 30 degrees at the bottom of the stroke and your hips stay still as you pedal.
Slide the saddle so your knee sits directly over the pedal axle when the crank is level.
Sit on the wide part of the saddle, hinge forward from the hips and rest your hands on the bars with soft elbows.
Put the balls of your feet on the pedals and start pedaling in smooth circles.
Add resistance until you can hold a steady, quick cadence, then keep it going for your set time.

Key cues

Knee still bent at the bottom
Knee over the pedal axle
Long spine, no slumping
Soft elbows, light hands
Drive through the ball of the foot

Common mistakes

Saddle too high, so your hips rock side to side
Leaning on the handlebars instead of pushing through the pedals
Pointing your toes down as you pedal
Slumping your back or dropping your head forward

Muscles worked

Primary: Quads, glutes, hamstrings and calves

Equipment

Stationary bike.

Variations

Cycling
Cardio · Quads, hamstrings

Cycling (Indoor)