Recumbent Bike

Also known as: Recumbent Exercise Bike, Recumbent Cycling

CardioWarm-upRehabilitation

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Body Part: Legs

Description

The recumbent bike provides seated cardio with the back supported and the pedals in front of you. Adjust the seat so the knee stays slightly bent when the pedal is farthest away. Pedal in smooth, continuous circles, keeping your hips against the seat and matching resistance to a sustainable pace.

How to Perform

Adjust the seat so your knees stay slightly bent at the farthest point of each pedal stroke, without locking out.
Set the backrest to support your lower back comfortably, then place both feet flat in the pedals and secure the straps over the midfoot.
Sit back with your hips against the seat, shoulders relaxed, chest up, and hands resting lightly on the handles.
Start pedalling at a steady pace and adjust resistance to your planned effort.
Push through the full foot on each pedal stroke and keep your knees tracking in line with your toes.
Breathe steadily throughout the interval and reduce the resistance if you cannot maintain smooth pedaling.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Place the balls of your feet over the pedals and secure the straps or cages so your feet cannot slip.
Hold the handles lightly and keep your shoulders relaxed. Avoid gripping hard or tensing your neck.
Breathe steadily and let the backrest support your torso.
Set resistance to match a pace you can sustain for the planned interval.
Keep your torso supported by the backrest and avoid leaning forward to generate momentum.

Common Mistakes

Setting the seat too far away, which forces the knees to lock out at the bottom of the pedal stroke.
Setting the seat too close, which keeps the knees excessively bent and limits smooth pedaling.
Letting the hips slide or rock side to side.
Letting the knees collapse inward or flare excessively outward.
Pedaling at a cadence that is too fast to maintain smooth, controlled rotations.
Stopping the pedal stroke at the top or bottom.