The exercise bike is a great way to get in shape and improve your cardiovascular health. But did you know that it also works a variety of muscles throughout your body?
In this article, we discuss the muscles that are worked by the exercise bike. We also provide tips on how to properly use the bike to target these muscles. So, if you’re looking for an all-in-one workout machine, the exercise bike is definitely worth considering!
Ready to find out what muscles does exercise bike work? Let’s get to it!
Contents
Primary muscles activated
Quadriceps
The quadriceps are responsible for straightening and bending your knee. These muscles are on the front of your thigh. When you pedal an exercise bike, this muscle is shortened and lengthened like a rubber band. This movement builds stronger and more flexible quadriceps.To ensure that you are working the quadriceps, make sure to keep your knees slightly bent as you pedal.
How to target:
Keep your back straight and extend your legs as you pedal to work your quads. Pretend you’re sitting in a chair and extend your legs straight out in front of you. You’ll know you’re doing this correctly when you feel the burn in your quads.
Hamstrings
Still thinking what muscles does exercise bike work? Let’s add to the hamstrings to the list.
The hamstrings are the muscles on the back of your thigh. They are responsible for bending your knee and extending your leg. The exercise bike is a great way to target these muscles!
How to target:
Keep your back flat and extend your legs slightly as you pedal to work your hamstrings. Pretend you’re sitting in a chair and extend your legs straight out in front of you. Keep your abdominal muscles pulled in to help activate your hamstrings. You’ll know you’re doing it correctly when you feel the burn in your hamstrings.
Glutes
The gluteus maximus is the largest muscle in the human body, they are the muscles in your butt. It is responsible for hip extension and moving your thigh backwards, which is necessary for activities such as walking, running and jumping. The exercise bike works this muscle effectively.To ensure that you are working the glutes, make sure to push down on the pedals as you pedal. This will cause your hips to move backwards, which will activate the glutes.
How to target:
Squeeze your glutes as you pedal to help tone them. This helps with tone by providing resistance against the pedal. You’ll know you’re doing this correctly when you feel the burn in your glutes.
Hip flexors
When discussing what muscles does exercise bike work, we can’t miss the hip flexors!
The hip flexors are the muscles on the front of your hip. They are responsible for bending your knee and bringing your thigh towards your chest. If your form is correct your hips move closer to the bike, which will activate the hip flexors.
How to target:
Keep your abdominal muscles pulled in and tuck your pelvis under as if you’re about to do a crunch. This will help to activate your hip flexors. You know you’re doing this correctly when you feel a strong burning in your hip flexors.
Core Muscles
The core muscles are the muscles in your abdomen and lower back. They are responsible for stabilizing your body and providing support as you exercise. To ensure that you are working the core, make sure to keep your spine neutral (i.e. don’t round or arch your back) as you pedal.
Abdominal muscles
One of the most well-known muscles used in cycling is the abdominal muscle. The abdominal muscles are responsible for creating forward momentum, which is necessary for riding a bike. Without these muscles, your bike ride would be rather uncomfortable.
How to target:
Pull your bellybutton in towards your spine to activate your abs. You’ll know you’re doing this correctly when you feel the burn in your abs.
Inner thigh muscles
The inner thigh muscles are located in the front of your thighs. When riding an exercise bike, this muscle group is used to propel the pedals forward and backward. The adductor muscles are also used to pull the feet inward toward the body. This action helps keep your balance on the bike and provides resistance against which you can pedal.
How to target:
Pedal with your legs apart and inward to work your inner thighs. You’ll know you’re doing this correctly when you feel the burn in your inner thighs.
Outer thigh muscles
The outer thigh muscles, also known as the abductor’s muscles, are located on the outside of your thighs. When riding an exercise bike, these muscles work to keep your legs apart and provide resistance against which you can pedal.
How to target:
Pedal with your legs apart and outward to work your outer thighs. You’ll know you’re doing this correctly when you feel the burn in your outer thighs.
Calves
The calves are the muscles on the back of your lower leg. They are responsible for extending your ankle and pointing your toes. The muscles in this area are responsible for flexing your foot, or pushing down on the pedal while you ride. This particular exercise is especially good for people with tight calf muscles because it loosens them up!
How to target:
Point your toes downwards as you pedal to work your calves. You’ll know you’re doing this correctly when you feel the burn in your calves. Be careful not to point your toes too far downwards, as this can cause discomfort in your knees.
Shoulders
In addition to these six muscle groups, the exercise bike also works other muscles throughout your body, such as your shoulders.
How to target:
Pedal with your hands on the handlebars and lift them up towards your ears to work your shoulders. You’ll know you’re doing this correctly when you feel the burn in your shoulders.
Conclusion
In conclusion, what muscles does exercise bike work? The answer is that it works out your whole body. It targets all of your major muscle groups and will give you a full-body workout in just about 30 minutes. The exercise bike can definitely help you tone up your body, and give a great cardiovascular workout. We hope you find this information helpful as you continue to learn and experiment ways to improve your workout and condition your muscles.
