Cycling (Spin Class)

How to do it

1. Set the stationary bike saddle and handlebar height before the class begins so the position feels stable.
2. Sit tall with a relaxed grip on the bars, ready to shift between seated and standing positions.
3. Follow the called cadence changes, speeding up or slowing the pedal stroke on cue.
4. Rise out of the saddle for standing climbs, driving through the quadriceps while keeping the upper body steady.
5. Move between seated flats, standing climbs, and quick sprints as the class intervals dictate.
6. Avoid bouncing heavily in the saddle during fast segments, since a light, controlled seat keeps the joints from jarring.

Muscles worked

Related Quads exercises