Quads
Stationary Bike
Beginner
Machine
Compound
Quads
How to do it
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Set the saddle height so your knee is only slightly bent at the bottom of the stroke.
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Sit tall with relaxed shoulders and a loose grip on the bars.
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Spin easy for 3-5 minutes to warm up.
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Raise the resistance to your target effort, keeping the pedal stroke smooth and round.
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Ease the resistance back over the final 3-5 minutes to cool down.
Common mistakes
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Saddle too low, which makes the knees ache.
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Hunching over and dumping weight on your wrists.
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Riding with zero resistance so your legs just spin.
Tips
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The most joint-friendly cardio option for recovery days.
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Try intervals: 30 seconds hard, 90 seconds easy, eight rounds.
Secondary muscles
Alternatives
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