Recumbent Bike
The recumbent bike is a seated cardio machine with a supportive backrest, where you pedal with your legs out in front of you. It mainly works your quadriceps, with help from your hamstrings and calves, and builds stamina without pounding your joints. It suits beginners, anyone who wants a comfortable, steady session, and anyone who likes the extra support of a backrest.
Muscles worked
The Recumbent Bike mainly works your quadriceps, with your hamstrings and calves helping.
Setting up
- Adjust the seat so that when one pedal is at its furthest point, your knee still has a slight bend (roughly 25-35 degrees). Your leg should never lock out straight.
- Sit with your hips right back in the seat and your back resting against the backrest. Your hips should stay in contact with the seat the whole time.
- Place the ball of each foot over the centre of the pedal and tighten the straps so your feet don't slide or lift. Wear flat-soled trainers.
- Start with the resistance on a low level. Rest your hands lightly on the side handles.
How to do the Recumbent Bike
- Sit back in the seat with your feet strapped in, then start pedalling slowly to get a feel for the machine.
- Build up to a steady cadence, usually around 60-90 revolutions per minute, pedalling in smooth, even circles.
- Push through the whole foot on each downstroke, so you feel the front of your thighs doing most of the work.
- Let the pedal come back up under control rather than letting your foot flop, so your hamstrings and calves stay gently involved.
- Once you're warm, increase the resistance a level or two until the effort feels right for your goal, while still keeping a smooth rhythm.
- Finish with 3-5 minutes of easy pedalling at low resistance until your breathing settles.
Form tips
- Think about pushing the pedals away from you, then guiding them back round, rather than stamping down.
- Keep your knees tracking in line with your toes, not drifting in or out.
- Keep your hands and shoulders relaxed. The handles are for balance, not for pulling yourself along.
- Use the talk test: for steady cardio you should be able to speak in short sentences. If you can't, ease the resistance down.
- Keep your cadence smooth. If the pedals feel jerky or you are slowing right down, the resistance is too high.
Common mistakes
Seat too far away
If your knees lock out or your hips rock side to side to reach the pedals, move the seat closer. You should always have a slight bend in the knee at the furthest point.
Seat too close
If your knees feel cramped or come up high towards your chest, move the seat back a notch. Your pedalling should feel free and roomy, not squashed.
Resistance too high
Grinding slowly against a heavy setting makes the ride jerky and tiring. Drop the level until you can keep a smooth, steady cadence.
Gripping the handles hard
Holding on tightly tenses your arms and shoulders and takes effort away from your legs. Rest your hands lightly and let your legs do the work.
How long and how hard
| Fat loss | 30-45 minutes at a moderate effort (about 5-6 out of 10, able to talk in short sentences), 2-4 times a week, alongside a sensible diet. |
|---|---|
| General fitness | 20-30 minutes at a steady, comfortable pace, 2-3 times a week. Add a few minutes or one resistance level as it gets easier. |
| Warm-up | 5-10 minutes at low resistance and an easy effort (about 3-4 out of 10), gradually picking up the pace before your main session. |
Recumbent Bike alternatives
Machine taken, or want some variety? These work the same main muscles.
Recumbent Bike FAQs
Is a recumbent bike good for beginners?
Yes. The wide seat and backrest make it comfortable and stable, and the low-impact movement is gentle on your joints. Start with 10-15 minutes at a light resistance and build up gradually.
What muscles does a recumbent bike work?
It mainly works your quadriceps, the muscles at the front of your thighs. Your hamstrings and calves help as the pedals come round. Because you're supported by the seat, the effort stays focused on your legs.
How long should I stay on a recumbent bike?
For most beginners, 15-30 minutes is a good place to start, 2-3 times a week. You can then build up to longer rides as it gets easier. Stop if anything hurts and get it checked.
Track your Recumbent Bike progress
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