Cycling (Road)

How to do it

1. Set the stationary bike saddle height so the leg nearly straightens at the bottom of the pedal stroke.
2. Lower the torso into a flatter, forward leaning position with the hands toward the front of the bars.
3. Begin pedaling at a quick, steady cadence around 85 to 95 revolutions per minute.
4. Keep the pedal stroke smooth and circular, driving through the quadriceps without bouncing in the saddle.
5. Hold the low position for extended stretches, sitting up briefly to reset the back when needed.
6. Avoid letting the cadence drop sharply on flat sections, since a steady spin keeps the simulated pace consistent.

Muscles worked

Related Quads exercises