Stationary Bike
Stationary cycling. Joint-friendly aerobic endurance. It works mainly the quads and glutes, with help from the hamstrings and calves.
Flawless ranks it by time logged: Gold, the third of eight ranks, starts at 300 min.
How to do Stationary Bike
- Set the saddle so the knee is slightly bent at the bottom of the pedal stroke, and the handlebars so the back is relaxed.
- Pedal at a steady rhythm; for easy cardio you should be able to talk, for intervals push hard for 30–60 seconds and then spin easy.
- Keep the knees tracking straight over the feet and push through the whole foot.
- Log the total time; add resistance or speed rather than slouching forward when it gets hard.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Quads | Quadriceps femoris |
| Primary | Glutes | Gluteus maximus |
| Secondary | Hamstrings | Biceps femoris |
| Secondary | Calves | Triceps surae |
Muscle data from StrengthLog.
Why do it
- Steady conditioning with an exact load
- Joint-friendly volume
- Easy to repeat and compare week to week
How Flawless ranks Stationary Bike
| Rank | Total time |
|---|---|
| Bronze | start |
| Silver | 60 min |
| Gold | 300 min |
| Platinum | 1,000 min |
| Diamond | 2,500 min |
| Obsidian | 4,500 min |
| Painite | 6,000 min |
| Antimatter | 20,000 min |
Flawless ranks Stationary Bike by time logged: the total minutes you have logged. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Stationary Bike work?
It works mainly the quads and glutes, with help from the hamstrings and calves.
How do you do Stationary Bike?
Set the saddle so the knee is slightly bent at the bottom of the pedal stroke, and the handlebars so the back is relaxed. Pedal at a steady rhythm; for easy cardio you should be able to talk, for intervals push hard for 30–60 seconds and then spin easy. Keep the knees tracking straight over the feet and push through the whole foot. Log the total time; add resistance or speed rather than slouching forward when it gets hard.
How does Flawless rank Stationary Bike?
By time logged: the total minutes you have logged. Gold starts at 300 min and Diamond at 2,500 min, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.