# Cycling (Indoor)

> Seated pedaling on a stationary bike set up to fit you, a low-impact cardio exercise that works your quads, glutes, hamstrings and calves.

Page: https://fitnessie.app/exercises/indoor-cycling/
Type: Cardio · Cardio
Demo video: https://fitnessie.app/demos/cycling-indoor/31a2267ceab4b4d3.mp4

## How to do it

1. 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.
2. Slide the saddle so your knee sits directly over the pedal axle when the crank is level.
3. Sit on the wide part of the saddle, hinge forward from the hips and rest your hands on the bars with soft elbows.
4. Put the balls of your feet on the pedals and start pedaling in smooth circles.
5. 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](https://fitnessie.app/exercises/cycling/)

## References

- [Garage Gym Reviews: Bike Seat Height](https://www.garagegymreviews.com/bike-seat-height)
- [Garage Gym Reviews: Indoor Cycling Training](https://www.garagegymreviews.com/indoor-cycling-training)
- [Verywell Fit: How to Use a Stationary Bike](https://www.verywellfit.com/how-to-use-a-stationary-bike-3120808)
- [Sports Medicine: Effects of bicycle saddle height on knee injury risk and cycling performance](https://pubmed.ncbi.nlm.nih.gov/21615188/)