Stationary Bike
Technique guide
Set-up
- Set the seat so your knee is slightly bent at the bottom of each pedal stroke.
- Set the handlebars at a comfortable height.
How to do it
- Pedal easily for a few minutes to warm up.
- Ride at a steady effort for the prescribed time.
- Ease off for the last minute.
Coaching cues
- Keep your upper body relaxed.
- Adjust the resistance rather than spinning with none.
Common mistakes
- Seat set too low, which strains the knees.
- Rocking the hips side to side.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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