The Indoor Cycling (Spin Bike) is a beginner-friendly machine strength exercise that targets the quadriceps, with the glutes, hamstrings and calves working alongside. Here's how to do it right — and what to stop doing.
Primary musclesQuads
Secondary musclesGlutes, Hamstrings, Calves
EquipmentMachine
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Indoor Cycling (Spin Bike)
Set the saddle level with the top of your hip bone while standing beside the bike.
Adjust the handlebars so you can reach them with a small bend in the elbows.
Clip or strap in and start pedalling against light resistance.
Keep your hips quiet in the saddle and your shoulders relaxed.
Add resistance until your cadence settles at the effort you are targeting.
Reduce resistance and spin easy for a few minutes before stepping off.
02 The payoff
Why it earns its spot
Delivers scalable cardio with almost no joint impact.
Keeps the body in a fixed position, so effort is easy to control and compare.
Suits beginners and experienced riders on the same machine.
03 Don't do this
Common mistakes
Riding with the saddle too low, which crowds the knee and shortens the drive.
Spinning against almost no resistance, so the flywheel carries the legs round.
Gripping the bars hard and hunching, which tightens the neck and shoulders.
Bouncing in the saddle at high cadence instead of controlling the stroke.
EGON Put it on record
Track it in EGON.
Log every set of the Indoor Cycling (Spin Bike), get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
