How to perform the Cycling (Stationary)
- 1Sit on the bike, adjust the seat so your knee has a slight bend at the bottom of the pedal stroke, place the balls of your feet on the pedals, and hold the handles lightly with your chest lifted. Set a light to moderate resistance that lets you pedal smoothly without straining.
- 2Start pedaling in controlled, steady circles, pushing down and gently pulling back through each foot while keeping your core lightly tight and shoulders relaxed. Maintain a comfortable pace you can hold, breathe in through your nose and out through your mouth, and increase resistance slowly as you warm up or get stronger over time.
Coach tips
- Keep your hips steady on the seat and avoid rocking side to side, which usually means the seat is too high or resistance is too heavy.
- Don’t lock out your knees at the bottom of the pedal; a soft bend keeps your joints happier and safer.
- If your lower back or shoulders feel tight, bring the handlebars a bit closer and keep your chest up instead of hunching forward.
Powered by Hypro
Train quads smarter
One rep, one set. Hypro turns the Cycling (Stationary) into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Cycling (Stationary) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
See exactly how much quads you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Cycling (Stationary) fits right into proven hypertrophy and strength templates.
For optimal quads hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
