Recumbent Bike

A beginner conditioning exercise for the quads, calves, glutes and hamstrings, done with a gym machine.

Movement guide

Recumbent Bike

Demand · source-assignedEasy (unreviewed)

Equipment requiredStrength machine

Muscle focusQuads · Calves · Glutes · Hamstrings

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Recumbent BikeBeginner · Strength machine

Beginner grade (source-assigned).

Harder option

Stairmaster demonstrated on the 3D figure

3D demoStairmasterIntermediate · Strength machine

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

To begin, seat yourself on the bike and adjust the seat to your height.
Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
Recumbent bikes offer convenience, cardiovascular benefits, and have less impact than other activities. A 150 lb person will burn about 230 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more running.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Calves, Glutes, Hamstrings.

Equipment

Strength machine

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Air bike intervals demonstrated on the 3D figure

3D demoAir bike intervalsAdvanced · Cardio machine

3D demoSled PushIntermediate · A sled

Box push-off jump demonstrated on the 3D figure

3D demoBox push-off jumpIntermediate · A step

Depth jump to a second box demonstrated on the 3D figure

3D demoDepth jump to a second boxAdvanced · A step

Diagonal bounds demonstrated on the 3D figure

3D demoDiagonal boundsAdvanced · No equipment

Dumbbell Seated Box JumpIntermediate · A dumbbell + A bench or box

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Questions people ask

What muscles does the Recumbent Bike work?

Mainly the quads, with help from the calves, glutes and hamstrings.

What equipment do I need for the Recumbent Bike?

Strength machine.

Is the Recumbent Bike good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Stairmaster.

How do I make the Recumbent Bike harder?

Progress to the Stairmaster, or add load, range or slower lowering once your form is solid.