Recumbent Bike
Pedalling a stationary bike from a reclined, back-supported seat with the pedals out in front. Easy on the lower back and joints, making it a good low-impact choice for beginners and rehab.
Primary muscles
- Cardiovascular System
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Tibialis Anterior
- Sets
- 1
- Duration
- 20–45 min
- Rest
- 0s
How to perform
Main muscles working (thicker lines)
Starting position
Sit back against the backrest and slide the seat so your knee stays slightly bent when the pedal is at its farthest point.
Start pedalling to wake the console, then pick a manual level or a program.
Warm up for a few minutes at low resistance.
Raise the resistance to a level that challenges you while keeping a smooth cadence.
Keep your back against the seat and hold the side handles lightly.
Lower the resistance for the last few minutes to cool down.
Breathing: Breathe steadily in rhythm with the pedals.
Coaching tips
Back against the seat
Smooth, even pushes
Knees in line with the feet
Common mistakes
Seat so far forward the knees come up high
Snapping the knee straight at the far end of each push
Slouching away from the backrest
Safety notes
Set the seat distance before you start to avoid straining the knees.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.