What muscles are worked on a stationary bike? Find out about its benefits

Muscles that are exercised on the exercise bike

When pedaling, some parts work harder than others. The stationary bike is an excellent machine to work the legs in general, but other supporting muscles such as the arms and shoulders or the core are also amazing.

Main muscles involved in the exercise bike

The lower body drives the pedaling movement, so training with the exercise bike offers the opportunity to work with greater emphasis on the legs. The muscles that work the most are the following:


The four muscles in the front of your thighs provide the main force to move the pedal forward, developing the most resistance.


The glutes are worked regardless of the bike being used, but how they work depends on the type of bike. In this sense, stationary bikes allow more work when leaning forward compared to those in which sitting training takes place.

That said, the work depends on the type of training. The most muscles benefit the gluteus maximus and the gluteus medius.


These muscles work well regardless of the bike being used. To get the best workout, you need to flex your foot throughout the training and point your toes toward the ground on the upswing.

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Strengthening muscle groups 

The muscles that are worked on the stationary bicycle are not only those that we have explained; the muscle groups are reinforced with the supporting powers to carry out the movement.


The back is a group that is worked essentially if the stationary bicycle requires a posture leaning forward.


The abdominals play a crucial role in proper posture on the bike. Try consciously working your core while pedaling to get the most out of your training.

arms and shoulders 

Although they are the ones that work the least, they do not stop receiving resistance, significantly depending on the posture on the bicycle and the specific type of training.

You can use weights and combine your lower training with your upper one for maximum performance.

How do I work my muscles better on the stationary bike?

Being aware of your posture can carry out better training. You can choose the following:

  • Combine sit/stand cycles
  • add  sprints
  • Squeeze your abs or glutes during pedaling
  • toggle resistance
  • If your goal is to work your muscles, it is recommended that you leave a day of rest between each workout. In this way, you will give your muscles time to recover.

The ten benefits of the exercise bike

  1. Exercise bike: benefits for the body

The benefits of stationary cycling are evident in every aspect of your body, both physically and psychologically. By improving emotional health conditions, they release stress, reduce anxiety, and fight depression to improve the physical appearance of those who practice it.

Although they are little known until now, the benefits of the stationary bike on the body are remarkable from the first day, improving mood and contributing if you want to tone legs, arms, buttocks, and abdomen.

Improve functionality

If this were not enough, it would help lower cholesterol, improve metabolism, and respiratory capacity, prevent diseases such as diabetes or high blood pressure, and produce more energy to perform other routine activities.

  1. Tones the muscles

If you want a toned, muscular and athletic body, it is also one of the most suitable training systems to achieve this type of goal. Among the many benefits of doing a stationary bike, you will find that the toning of the body muscles is one of the most notable. However, perseverance and dedication will allow you to show the results.

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buttocks and legs

The benefits of the stationary bike on the buttocks will be formidable because they are the muscles that you will work the most during the session. The same thing happens in the legs. In these areas, it is where you can see the advantages of this device highlighted the most.

This will also depend on the intensity of your exercise routines, the warm-up, and the adaptation process when doing a stationary bike; they require the weight below and tolerable. Subsequently, to achieve the ideal toning, you must increase the training levels progressively.

  1. Helps with weight loss

Among the benefits of doing a stationary bike, weight loss is one of the most desired and, above all, one of the most successful. In addition to helping with toning, this device allows you to burn many calories, resulting in weight loss.

The number of calories you can burn during your time on the stationary bike will depend on the intensity of the training. high-intensity workout can burn a considerable number of calories, but your endurance may be shorter than usual.

Flat stomach

The abdominal benefits of training with the exercise bike will also be noticeable after a while. The effort made by all the body muscles during a workout means that you can achieve a flat abdomen, thanks to constant work.

The contraction carried out during the exercise causes the toning and reduction of the abdomen to be carried out continuously, just like the other muscles work when doing a stationary bicycle.

  1. Strengthens the cardiovascular system

If you thought that the benefits of the exercise bike were only physical and emotional, you are wrong. The practice of regular exercises indeed contributes to the good health of your heart. Within the qualities of this training system, it is one of the main advantages.

Like your entire body, your heart requires constant physical activity to stay in shape and function properly. Therefore, dedicating at least one hour a day to doing a stationary bike will provide a good condition for this essential muscle, allowing you to lower blood pressure and bad cholesterol.

  1. Reduces musculoskeletal discomfort

By not practicing any exercise, it is expected that your body feels it and manifests it through different muscle and joint discomfort. These manifestations, in most cases, are accompanied by pain, contractures, and lumbago.

Among the benefits of the stationary bicycle, it is essential to highlight the reduction of these injuries and discomforts because the body will have more excellent resistance to different activities, thanks to the toning and strengthening of the muscles through regular training.

  1. Prevents multiple diseases

Of the benefits of the stationary bicycle, the prevention of degenerative diseases will be one that most attracts your attention, from type 2 diabetes, whose main risk factors are obesity and a sedentary lifestyle, to some more complicated ones such as Parkinson’s and Alzheimer’s, thanks to the constant stimulation of different areas of the brain while training is carried out. In other words, the benefits will be evident in your physical state and your emotional well-being.

  1. Age doesn’t matter

What better advantage than this? Various exercises are not suitable for all ages. The ability to adapt to different levels of training makes the exercise bike one of the best and most popular exercise systems in the world of fitness, regardless of how old you are.

  1. Improves mood and security

Confidence in yourself is one of the most important things; that is why within the benefits of the exercise bike, this could not be missing.

The rhythm of the exercise performed on the stationary bike accelerates the metabolism and, therefore, releases hormones such as serotonin and endorphins. This will allow your body to experience a state of tranquility, good spirits, and motivation, aspects that undoubtedly improve your confidence.

  1. Exercise at home

If you live very busy, with a daily routine that does not let you go to the gym, with the exercise bike, you will not have to worry about it. One of the most significant benefits of this is that you can exercise in the comfort of your home without having to go to a gym.

Simple and comfortable, you could choose the time of your preference and the training time appropriate to your pace of life. As long as you keep in mind that perseverance and dedication will determine your progress once you start training.

  1. Versatile and safe

No less critical is highlighting the versatility and safety of exercise bikes. It fits people who start their workouts with ease and those already at more advanced levels, whose resistance is even more excellent. On the other hand, the risk of injuries or falls in this training system is almost non-existent, making it ideal if you want to practice in any space.

Once you have reached this point, you already know some of the benefits of doing an exercise bike. If you dare to practice exercise and learn about the benefits of the stationary bike at Mundo Fitness, you will find the best bicycles of the moment. Discover them!