Exercise · Form & cues
Stationary Bike (Steady) — form guide
Quads · Glutes · Cardiovascular System. Equipment: Stationary Bike. Difficulty: Beginner.
TEMPO
30–60 min @ Zone 2
Zero impact — perfect for active recovery days or anyone with knee/back issues.
Cues
- Seat height: leg ~85% extended at bottom of pedal
- Knees track over toes — not in or out
- Keep cadence 80–95 RPM
- Don't grip bars hard
Common mistakes
- Seat too low — knee strain
- Mashing pedals — cadence too low
Injury notes
Most joint-friendly cardio option.
Progression
Start 20 min. Add 5 min/week.