14 Amazing Benefits of a Stationary Bike for Your Legs - Bike 2 Work (2023)

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The #1 part of your body that will change the most from indoor cycling is...your legs.

That might not come as a big surprise.I've been cycling stationary bikes for over a decade now and I know that indoor cycling tones and builds leg muscles, improves leg endurance and just keeps your lower body in tip-top shape!

In this post, I look at the 14 ultimate benefits of stationary bikes for the legs:

  1. Cycling builds muscle... fast!
  2. Most of cycling's major muscle groups are in the legs
  3. The quads - the engine room of cycling
  4. Tone your calves
  5. Tighten your hamstrings
  6. Greater leg strength
  7. Improved leg endurance
  8. Building muscle through indoor cycling
  9. Rehabilitation of leg injuries
  10. Tighten your glutes
  11. Low impact leg lift
  12. Next level leg lift
  13. Think about gender
  14. Happy legs, happy mind!

Let's dive into the benefits:

14 Amazing Benefits of a Stationary Bike for Your Legs - Bike 2 Work (1)

1. Cycling builds muscles - fast!

Let's start with the ultimate motivation first - you can get your legs in shape with indoor cycling... fast!

To a degree, your legs begin to show the benefits of indoor cycling as soon as you hop on the bike and start pedaling.

If you've ever had a chance to observe a competitive cyclist's lower body, you'll find that they have perfectly toned and toned muscles due to the powerful effect cycling has on their legs.

And you don't need a full pro workout schedule to see thissignificant resultsim prettyimmediately.

Exercise bikes are an excellent choice for getting your legs in shape and toning quickly if you do it right.

The two most obvious and easiest ways to tone muscles are:

  1. Step faster
  2. Kick against more resistance

No rocket science, I think you'll agree! There's a lot more technical info along the way - but that's in a nutshell what to do!

It is a well-known fact that the legs are the first to get in shape and are the focus of every cycling exercise. That being said, the entire body and other major muscle groups are also affected by cycling, but the biggest effects are in the lower body rather than the upper body.

2. Most of cycling's major muscle groups are in the legs

There are four main muscle groups that are the main players in cycling and three of those are in the legs!

The four major muscle groups are:

  • Die Quads
  • The knee tendons
  • the calves
  • The glutes (not technically in the legs, but close!).

Of all, the quads are the most important. (This is the muscle group at the front of your thigh).

Before I break down the impact indoor cycling is having on them all, here is a quick table that explains how important they all are and what role they play:

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Muscle groupimportance in cyclingrole in cycling
Die QuadsHochProviding a large portion of the downstroke power to turn the pedals
The knee tendonsMiddleAdds some power on the downstroke but also helps lift the leg during the pedals upstroke
the calvesMiddleWork the quads to add some power to the downstroke
The glutesMedium highStabilizing the hips and providing strength

3. The Quads - The engine room of the entire operation (affecting the hamstrings)

There's a good chance you'll see the effects of indoor cycling on your quads first.

Why is this?

The quads are the most important muscle group in cycling, specifically the rectus femoris (a muscle that belongs to this group).

When I take spin classes, I experience the biggest burn in the quads (and sometimes followed by the glutes). I can imagine that you will feel the same way.

The quads are already a super strong muscle group, and cycling will really amplify that power - it tones them up and makes them look aesthetic too.

4. Tighten your calf muscles

While the calf muscles don't play as much of a role in cycling as the quadriceps, the benefits of cycling for those calves are almost as great as for the other muscles in the lower body.


Cycling helps work the muscles in your calves - primarily the gastrocnemius and soleus - through the process of plantar flexion during pedaling movements.

What does that mean in English?

Well... this action (the plantar flexion) usually occurs at the point of pedal stroke, which usually corresponds to 5 and 6 on a dial, when your toes are pointing down and your foot is flexing.

Also, the calves help the quads push the pedals down from the top of the pedal stroke.

Top Tip - If you want your calves to work faster, you need to increase the resistance and intensity of your bike workout.

That being said, it's also important to remember that you shouldn't continue a high resistance routine for long periods of time at a time as you risk straining your knees or suffering other injuries. High resistance should be used in jabs - not in a long run.

5. Tighten your hamstrings

The hamstrings are the large muscle group at the back of your thighs.

To be honest they don't do anything like the work of the quads, but they are still active throughout the cycling process. Cycling helps to strengthen, tone and shape these - so that's all good!

6. Greater leg strength

You'll notice an increase in leg strength when you ride with high resistance and low cadence.

Cadence refers to how fast your pedals are turning when you ride a bike.To increase your leg strength, you need a cadence of under 80 revolutions per minute(as mentioned in the February 2016 article Applied Nutrition, Physiology, and Metabolism published by Canadian Science Publishing) (Those)

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You can focus on using gear that offers a lot of resistance.

You can always switch back if you find it's too strenuous and wait until you increase your fitness level.

Here is a quick table to show you the different benefits of different cadences when cycling:

60-80 U/minAgainst high resistance, this is great for building muscle and leg strength
90 U/minGood cadence for advanced cyclists
80-100 U/minStandard cadence for recreational cyclists
100-110professional racing cyclist
110+Cyclists sprinting


If you're looking for a free low cadence indoor cycling routine video then the following is brilliant (provided by GCN Training):

Top Tip – If leg strength is a big focus for you, you can really up your game by also combining cycling with weightlifting exercises like leg presses, lunges, and squats a few times a week.

7. Improved leg endurance

Improving leg endurance involves the opposite effort and effect compared to leg strength.

It requires low resistance and high cadence. It is recommended to use a relatively low gear with a cadence of more than 100 rpm.

It's important to remember that a high cadence can leave you breathless. You can switch between higher cadence and lower resistance and vice versa to find the right combination and pace for your fitness level.

Indoor cycling is one of the best cardio exercises to build leg endurance.

8. Building muscle by stationary bike

Stationary bikes are a great way to tone your hamstrings, glutes, and legs in addition to your back, arm, and abs. Your muscles work hard when you increase the resistance on your exercise bike.

While low resistance is important for warming up and improving endurance, higher resistance is needed to build muscle mass.

This works just like traditional resistance training with weights.

When you lift weights, your muscles oppose a force. This creates small tears in the muscle fibers, known as micro-tears.

These microcracks then build up again stronger and larger.

To even get those micro-tears, you need to do a low-rep, high-resistance exercise.In the gym, it's common to do 6-12 reps of an exercise for 3 to 6 sets. This is an optimal amount for muscle building.

(Video) 9 Amazing Benefits of Spinning

Cycling doesn't work quite like that, of course - but the basic idea is the same. To build muscle, you need to increase the resistance as much as possible.

Work against this resistance for short intervals, interspersed with periods of lighter cycling. Most spinning classes have this type of training structure anyway.

This is the best way to build muscle mass through indoor cycling.

9. Rehabilitation of leg injuries

In the case of rehabilitation or injury after an ankle or knee sprain, an exercise bike is an ideal way to train your muscles.

Many physical therapists recommend indoor cycling as part of leg rehabilitation programs.

The reason it's called a gentle sport is because of its low impact, which is easy on the joints without putting too much stress on them.

A great thing is that you can access indoor cycling at your level. Light cycling or interval training is a great way to get back into training after an injury, and you can increase the intensity over the course of weeks or months.

Listen to your body!

10. Tighten your glutes (leg impact)

Turning on the steep setting to make your muscles work harder to start each muscle pull will help build your glutes or glutes. Working against odds means a lot of stressboththigh muscles and your glutes.

The gluteus maximus muscle is responsible for the initial phase of the downward pedaling process and is active during cycling.

How does a strong butt help strong legs?

Well, it's kind of obvious that the two work together.

And also theGlutes play different roles when cycling. The glutes help keep the hips stable. Weak glutes mean your hips are moving all over the place, and it's actually affecting your legs. Your legs are then required to hold your hips in place.

A strong butt means your legs are relieved of that role. You can focus on pushing the pedals down.

11. Low impact leg lift

Cycling is considered one of the best low-impact sports out there.

Low-impact sports are those that don't stress the joints with repetitive pounding (like running does, for example).

Without doing a lot of joint-straining work like doing other sports like running, cycling lets you tone your legs easily and with less risk of injury.

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Not only does this give your legs a slim look, but you'll also have more stamina in your runs when you alternate cycling with running.

12. Next level toned legs

If you want toned legs like all the pro cyclists out there, you can ride your stationary bike 15 to 20 hours a week.

If you want to get a little insight into the training of professional road cyclists, then watch this video:

Research has shown that professional cyclists have a larger cross section of hamstrings than non-cyclists. (Those) That's not a big shock!

I should say that each person's unique body composition responds differently to the effects of cycling. This is especially true of the large hamstring muscles, which help sweep the pedals up, and the quadriceps muscles, which help push the pedals down.

These muscles will be the most pronounced and results will vary based on genetic makeup.

However, if you ride at a steady, long, and slow pace, you're sure to get into the fat burning zone, so your muscle mass will increase while fat levels will decrease.

This leads to perfectly trained leg muscles and a better body composition.

13. Think about gender - some differences between men and women

One of the most important factors to consider as to how cycling affects our entire body is the difference between the two sexes.

Since men have higher testosterone levels compared to women, they in turn have more muscle mass than women.

Therefore, the effects on the male body are more pronounced and occur faster compared to women.

Because of this, women require more strenuous workouts with more resistance compared to their male counterparts.

14. Happy legs, happy mind!

The positive effects that you achieve through cycling have a lasting effect on your body and mind.

Cycling is not only good for your legs, it also releases feel-good hormones in the brain that lift your spirits and make you feel more positive.

Your legs undergo physical changes, which you can see if you compare your legs to those of a non-cyclist. And that should make you happy too!


What does stationary bike do for your legs? ›

Strengthens legs and lower body muscles

Riding a stationary bike can help build strength in your legs and lower body, especially if you use a higher resistance. The pedaling action can help strengthen your calves, hamstrings, and quadriceps. Additionally, it can work the muscles in your core, back, and glutes.

What happens if you ride a stationary bike everyday? ›

Daily aerobic exercise on a stationary bike provides many benefits in addition to helping you burn calories and lose weight. Exercise can improve mood and help you relax which will have an effect both mentally as well as physically.

Is 30 minutes on a stationary bike enough? ›

Depending on your health goals and the intensity of your workout, 30 minutes on a stationary bike can be enough to improve your fitness and lose weight. Adults should aim for a minimum of 150 minutes of moderate-intensity aerobic exercise per week to reduce the risk of lifestyle diseases like cardiovascular disease.

How long does it take to see results from stationary bike? ›

As a general rule, the average person should start seeing noticeable results after one month of using an exercise bike as part of their regular routine. Exercising is a long-term commitment, so don't be discouraged if you can't see results straight away. Push through and you will notice results in time.

Is stationary bike good for knees? ›

According to a 2021 review published in Clinical Rehabilitation, exercising on stationary bikes lessened pain and improved function in people with knee osteoarthritis (OA).

Is a stationary bike good for leg circulation? ›

Aerobic exercise on stationary bikes improves cardiovascular health and circulation. An exercise bike provides a gentle form of cardiovascular activity. Aerobic exercise stimulates the capillaries in the muscles, which helps oxygen and nutrients to be more easily delivered to the muscles.

Is stationary bike as good as walking? ›

Stationary cycling will result in the same benefits as walking, with the added bonus that it puts less pressure on your joints than other weight-bearing activities such as walking.

What muscles does stationary bike benefit? ›

Strengthens legs and lower body muscles

Riding a stationary bike can help build strength in your legs and lower body, especially if you use a higher resistance. The pedaling action can help strengthen your calves, hamstrings, and quadriceps. Additionally, it can work the muscles in your core, back, and glutes.

What is a good speed on a stationary bike? ›

Aim to maintain a cadence (measured on the cycle console in revolutions per minute or RPMs) of 80 to 100 RPMs on “flat ground” (low to moderate resistance) and 60 to 80 RPMs on “hills” (moderate to high resistance). If you find yourself struggling to maintain 60 RPMs, decrease the resistance.

How long does it take to burn 500 calories on a stationary bike? ›

If you are looking at using a bicycle as your main form of exercise, a good way to start is by riding for 45 minutes at moderate intensity. This will burn approximately 500 calories per cycling session, setting you on track to meet average weekly exercise goals.

Which is better treadmill or stationary bike? ›

Generally, the treadmill burns a lot of calories and provides an intense workout, but the risk of treadmill injuries is higher. Regular stationary bikes don't burn as many calories per minute as treadmills, but there is potential to work out more, due to stationary bikes being low-impact exercise equipment.

What happens if you bike everyday for a month? ›

Lung capacity will slowly increase and your heart and blood vessels will work better. Your immune system will become stronger: the level of lymphocytes in blood goes up. The body will be also able to regulate levels of sugar and other substances in blood more easily and your body will store less fat.

Is stationary bike good for belly fat? ›

Iqbal explains that aerobic exercise can be effective in helping to reduce belly fat. "Using a bike is a form of aerobic exercise and coupling this with some strength training can be highly effective," she says.

How many times a week should you ride your bike? ›

Minimum of 3 rides a week: To make sustained improvements, you should ride at least 3 times a week. This is only the minimum amount, and you may choose to ride more often. Don't overtrain: Different riders respond differently to varying levels of training.

Is stationary bike good for joints? ›

Conclusions: Stationary cycling exercise relieves pain and improves sport function in individuals with knee osteoarthritis, but may not be as clinically effective for improving stiffness, daily activity, and quality of life.

What is the best exercise bike for arthritis? ›

A recumbent bike. While you can use an upright bike if you have arthritis, a recumbent bike makes it easier to maintain proper posture. This results in less pressure on the spine and hip joints.

Is stationary bike good for hips? ›

A stationary bike introduces a low-impact exercise which allows the hips to externally rotate. Doing so improves lower body stability and prevents pain and injuries in the hips. Furthermore, the movement lubricates the joints – reducing pain and stiffness.

Is stationary bike good for seniors? ›

Stationary bikes are one of the best pieces of exercise equipment for seniors because they provide an effective form of low-impact cardio exercise. Unlike running or walking, which can be hard on painful or arthritic joints, riding an exercise bike is non-impact and often more comfortable.

How long should a 65 year old ride a stationary bike? ›

According to the World Health Organization, people aged 65 and above should aim for at least 150 minutes a week of moderate-intensity aerobic physical activity. For seniors who are new to cycling, Simpson recommends starting with three times a week for 20 to 30 minutes each time.

What is the best exercise for poor circulation in legs? ›

Walking. Walking is the simplest yet most effective exercise to help improve blood circulation in your legs. Walk at a comfortable pace every day. Walking will increase the muscle contraction in your legs and improve the blood flow in your limbs and throughout your body.

Is riding a stationary bike 3 miles the same as walking 3 miles? ›

Most fitness experts who have calculated calorie burn for both exercises base their numbers on time spent rather than distance traveled. In several studies conducted by reputable scientists, it was determined that, under equal conditions, bike riding was at least equal to walking.

How many steps is 30 minutes on a stationary bike? ›

Multiply the number of minutes of the activity by the number of equivalent steps per minute. For example, if you bicycled at a leisurely pace for 30 minutes, multiply 116 X 30 to come up with 3,480 steps.

What does 30 minutes on a stationary bike do? ›

Exercising on the bike for at least 30 minutes a day will build up your cardiovascular and muscular endurance. By putting in consistent effort, you'll notice an improvement in your aerobic capacity, enabling you to bike longer or on more intense rides.

How often should you ride a stationary bike? ›

To keep progressing and improving your fitness, you ideally need to be riding your bike every two to three days, even if it's just a short turbo trainer workout. The minimum you can get away with and still see significant fitness gains is three rides a week.

Do you need to warm-up before using stationary bike? ›

Warming up before you go for an indoor or outdoor bike ride is important, whether you're a beginner or an advanced cyclist. Taking a few minutes to warm up will prepare your body and mind for a ride, help prevent injuries, and enhance your cycling performance.

Should I warm-up before stationary bike? ›

Warm-up beforehand.

Always warm-up before you begin any type of workout to stimulate blood flow to the muscles, improve flexibility, and gradually get the heart pumping. The more limber your body is, the more effectively you'll move on the stationary bike.

Is it better to cycle longer or harder? ›

Shorter sessions are easier to recover from

Even though you're going to go harder during a shorter ride, you will be able to recover more quickly from that session compared to a much longer ride. Your overall kilojoule count will be lower.

Is it better to pedal faster or harder? ›

Pedaling faster reduces the resistance you're pushing against with each stroke, which shifts a good portion of the stress of pedaling from your leg muscles to your heart and lungs.

How long does it take to bike 10 miles on a stationary bike? ›

How long to cycle 10 miles? A good average for a ten mile bike ride is between 45 minutes and an hour. If you're a beginner, it's more likely to be closer to the hour mark.

How can I lose one pound a week? ›

Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal.

How many minutes on a stationary bike equals a mile? ›

If your speed is 10 miles per hour, then you need to divide 60 by 10 to find out how many minutes it would take you to cycle a single mile. Sixty divided by 10 equals 6. This essentially means that you need six minutes to cycle a single mile, if you're going at a speed of 10 miles per hour.

How many times a week should I cycle to lose weight? ›

Losing weight as a goal

If you want to lose weight by Indoor Cycling, we recommend doing a workout on your Indoor Cycling bike three times a week. Start slowly, build up your fitness, and don't overdo it, then it will remain fun. It is also important that you eat healthy. That means varied; limit your sugars and fats.

Which is better stationary bike or elliptical? ›

The elliptical machine engages your upper and lower body at the same time and thus gives you a whole body workout, whereas the stationary bike provides a more targeted workout for the lower body, including the hamstrings, quads and glutes.

Which burns fat faster treadmill or bike? ›

Treadmills burn slightly more calories than stationary bikes, though the difference is negligible. For comparison, HIIT training burns far more calories per minute.

Which is better treadmill or walking? ›

Walking can provide a lot of the same benefits of running. But running burns nearly double the number of calories as walking. For example, for someone who's 160 pounds, running at 5 miles per hour (mph) burns 606 calories. Walking briskly for the same amount of time at 3.5 mph burns just 314 calories.

How long does it take to get good at cycling? ›

That to be riding at an elite level they are looking at building a base over three years. It sometimes takes this long for a cyclist to develop the strength and aerobic capacity required to ride well.

How does cycling change a woman's body? ›

Cycling can help change body shape by burning calories and resulting in weight loss or by helping build muscle in the lower and upper body. However, for a dramatic change in body shape, cyclists will need to add strength training, especially if they're looking to increase power for speed over shorter distances.

How many miles should I ride a week? ›

If you're just starting out, you may want to aim for 10–15 miles per week. Or if you're looking to increase your mileage as a beginner cyclist, adding 10% per week is a good rule of thumb. Remember, the key is to start small and build up gradually.

How do I get rid of my belly pooch? ›

To battle belly fat:
  1. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
  2. Replace sugary beverages. ...
  3. Keep portion sizes in check. ...
  4. Include physical activity in your daily routine.

How long does it take to lose weight on a stationary bike? ›

In order to lose weight, the American Council on Exercise (ACE) says you'll need to cycle at a moderately intense level for at least 30 minutes at a time. To burn even more calories, you'll want to cycle for longer.

What happens to your body when you ride a bike everyday? ›

Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level. The health benefits of regular cycling include: increased cardiovascular fitness.

How many miles should one bike a day? ›

There is no limit on how many miles you can bike on a given day. It depends on how to fit you are, what your workout routine is, and how far you ride. For beginners, 10 miles per day is OK. Forty-five miles is a reasonable limit if you're an experienced cyclist who can bike 25-30 miles per day.

Does bike riding affect your prostate? ›

While cycling doesn't directly cause prostate cancer, it can increase your risk of inflammation. This, in turn, may increase your risk for prostate cancer or other conditions such as prostatitis. However, there are plenty of preventative measures you can take to reduce the impact of the saddle on your body.

Do legs get toned from cycling? ›

As an endurance sport, cycling can be exceptionally good for cardiovascular fitness, as well as toning muscles, improving physique and boosting body image. And it can help to improve the muscle tone of your legs, glutes and core.

Does cycling shape your legs? ›

As an exercise on its own, cycling generally helps burn calories, reduce body fat, and shape and tone your leg muscles. If you're interested in building the size of your leg muscles, the work you do off your bike is arguably more important – starting with your diet and any strength training or muscle mass training.

What muscles are toned by cycling? ›

Cycling is great for toning the lower body, particularly the legs. The hamstrings and quadriceps are two of the most targeted muscles during a cycling workout, as they play a huge role in pedalling. The hamstrings are positioned at the back of your thighs (the posterior) and are involved during the upstroke motion.

How long should I ride my bike to get my legs toned? ›

If your knob is less tight, then at least cycle for 45 minutes. But, if you have tightened it to the max, then 20 minutes of cycling is a great way to burn all that stubborn fat.

Is walking or biking better for legs? ›

“You're weight-bearing when you're walking, so you'll be training your bones to be stronger.” Both activities use nearly all of your muscles. But when biking, you're really working out your glutes and quadriceps (also muscles in the lower legs/feet, if clipped into the pedals).

How long does it take to tone legs? ›

You can see small results in even two to four weeks, after you begin a leg workout. You will have better stamina, and your legs will look a little more defined. But all in all, depending on your fitness levels, it does take three to four months for any remarkable difference.

Which is better walking or cycling? ›

Cycling can be better for burning more calories, and it helps increase your lower-body strength. On the other hand, walking may help with bone density and tends to cost less than cycling.

Is cycling good for your hips? ›

Cycling keeps the hips mobile which benefits overall hip function and athletic performance. It tones the abdominal and oblique muscles, but it also engages the ones on your back, legs, and hips.

Can cycling replace leg day? ›

Yes, riding an exercise bike or taking a spin class once or twice a week will actually help out with building up muscle in the legs.

How can I burn 500 calories a day on a stationary bike? ›

The cycling workout that burns 500 calories in 45 minutes
  1. 0-3 mins: Warm up. Pedal comfortably with little or no resistance. ...
  2. 4-7 mins: Add resistance. ...
  3. 8-11 mins: Add more resistance. ...
  4. 12-15 mins: Active recovery. ...
  5. 16-19 mins: Flat ride. ...
  6. 20-23 mins: Hill surges. ...
  7. 24-27 mins: Fast and flat. ...
  8. 28-31 mins: Steep climb.
Nov 27, 2013

What is the most important muscle for cycling? ›

The main muscles at work in cycling are the quadriceps and hamstrings in the upper leg, and the gastrocnemius and soleus in the calf. These muscles contract in a sequence that creates the pedaling action. The quadriceps and hamstrings do most of the work when you ride a bicycle.

What part of the body does cycling improve? ›

Biking is a top-notch cardio workout. You'll burn about 400 calories an hour. Plus it strengthens your lower body, including your legs, hips, and glutes. If you want a workout that's gentle on your back, hips, knees, and ankles, this is a great choice.

Does biking strengthen your back? ›

Cycling exercise is a great way to strengthen the lower back when done right. The primary goal should be to maintain good form throughout the ride to ensure proper technique and avoid further injury.


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