How to do the Stationary Bike
- Adjust the seat so your knee bends slightly when the pedal is at its lowest.
- Grip the handlebars comfortably without hunching your shoulders or straining.
- Place your feet on the pedals and sit balanced, ready to begin pedaling.
- Start pedaling at a comfortable pace, maintaining a consistent rhythm.
- Keep your hips level and your knees pointing the same way as your feet as you pedal.
Full technique — 7 steps
- Adjust the seat so your knee stays slightly bent at the bottom of each pedal stroke.
- Set the handlebars where you can reach them without rounding your back or shrugging.
- Place your feet securely on the pedals and settle into a balanced seated position.
- Start pedaling and build to a smooth, sustainable cadence within the chosen resistance.
- Keep your hips level on the saddle while your knees point the same way as your feet.
- Maintain even pressure through the full pedal stroke without surging or coasting.
- Continue at a steady effort for the planned duration, then ease resistance before finishing.
Common mistakes
- Seat set too low
- Reaching for the handlebars
- Knees collapsing inward
- Mashing heavy resistance slowly
- Rocking side to side
Form cues
- Keep hips quiet
- Pedal with even pressure
- Knees point where feet point
- Relax your shoulders
