Bike

Learn how to do Bike with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 6 Quadriceps Glutes

Bike is a bodyweight exercise that primarily targets the Quadriceps, with secondary activation of the Glutes. It has a MET value of 6, meaning a 70 kg person burns approximately 210 kcal in a 30-minute session.

How to Do Bike

A stationary cycling exercise performed on an upright bike, engaging the legs and core for cardiovascular endurance.


Instructions:


  • Adjust the seat height so your knees are slightly bent at the bottom of the pedal stroke.

  • Place your feet securely on the pedals and hold the handlebars lightly.

  • Maintain a straight posture with a slight forward lean.

  • Pedal smoothly at the desired resistance and pace.


Common mistakes:


  • Seat height too low or too high.

  • Hunching shoulders or rounding the back.

  • Pushing only with the legs without engaging the core.

  • Pedaling with jerky or uneven motion.

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Muscles & equipment

Primary muscleQuadricepsSecondary muscleGlutes
EquipmentNo equipment

Calorie Calculator

MET 6
Estimated burn
210 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Bike

Type
Bodyweight exercise
Primary muscle
Quadriceps
Secondary muscles
Glutes
MET value
6
Calories (30 min, 70 kg)
≈ 210 cal
Video quality
4K with male and female demonstrations

More Cardio Exercises

Air Bike
MET 8

Air Bike

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Burpee
MET 9

Burpee

  • No equipment
Burpee – Lateral Jump
MET 9

Burpee – Lateral Jump

  • No equipment
Burpee – With Push-Up
MET 9

Burpee – With Push-Up

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FAQ: Bike

What muscles does Bike work?

Bike primarily targets the Quadriceps, with secondary engagement of the Glutes.

How do you do Bike correctly?

A stationary cycling exercise performed on an upright bike, engaging the legs and core for cardiovascular endurance. Instructions: p]:inline-block"> A

Is Bike good for beginners?

Bike has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Bike?

Bike requires no equipment, it can be performed anywhere.

What are the benefits of Bike?

Bike strengthens the Quadriceps, engages the Glutes, requires no equipment so you can do it anywhere. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Bike?

Similar exercises to Bike include Burpee, Burpee – Lateral Jump, Burpee – With Push-Up, Butt Kicks. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Bike better than Burpee?

Both Bike and Burpee target the Quadriceps. Bike requires no equipment, making it more accessible, while Burpee offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Burpee
MET 9

Burpee

  • No equipment
Burpee – Lateral Jump
MET 9

Burpee – Lateral Jump

  • No equipment
Burpee – With Push-Up
MET 9

Burpee – With Push-Up

  • No equipment
Butt Kicks
MET 5

Butt Kicks

  • No equipment
Crab Kick
MET 6

Crab Kick

  • No equipment

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