Exercises › Stationary bike (steady)

Stationary bike (steady)

Set a resistance where your legs feel worked but your breathing stays under control. Seat height should leave a slight knee bend at the bottom.

CardioMachinesDifficulty 1 of 3

Two-panel demonstration of the stationary bike (steady), showing the start and finish positions — Start and finish positions

How to do it

Set a resistance where your legs feel worked but your breathing stays under control. Seat height should leave a slight knee bend at the bottom.

Muscles worked

Front

Back

quadsprimary
hamstrings
calves

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

No machines? Swap it out

Brisk walkno equipment · difficulty 1/3
Easy runno equipment · difficulty 2/3
Stair climbingno equipment · difficulty 1/3

Other options in this pattern

Jump rope (steady pace)jump rope · difficulty 2/3
Rowing machinemachines · difficulty 2/3
Ellipticalmachines · difficulty 1/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2