Recumbent bike
General guidance. This page has not been reviewed by a qualified professional yet.
Recumbent bike. Pedal smoothly, starting with light resistance. On an air bike use the handles too and alternate harder and easier efforts as planned.
How to do this exercise: Recumbent bikeSetup · movement · load
- Set your position
Adjust the seat so your knee remains slightly bent at the farthest pedal position. Secure your feet.
- Make the movement
Pedal smoothly, starting with light resistance. On an air bike use the handles too and alternate harder and easier efforts as planned.
- Breathe and control the pace
Start easy and increase gradually. Learn a smooth movement before adding speed or resistance.
Do not rock your pelvis or begin all-out intervals without warming up.
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Conditioning
- Difficulty
- Beginner
- Sides
- Alternating sides
- How load is measured
- No external load
Main muscles
Cardiovascular system, Glutes
Supporting muscles
Quadriceps
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Adjust the seat so your knee remains slightly bent at the farthest pedal position. Secure your feet.
- Pedal smoothly, starting with light resistance. On an air bike use the handles too and alternate harder and easier efforts as planned.
Common mistakes
- Do not rock your pelvis or begin all-out intervals without warming up.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.