Adjust the seat height so your legs have a slight bend at the bottom of each pedal stroke. Begin pedaling at a low resistance for 3-5 minutes to warm up your legs and joints.
Sit upright or slightly forward with a neutral spine. Keep your core engaged and grip the handlebars lightly. Pedal smoothly in full circles, not just pushing down.
Increase resistance to match your fitness goal (steady-state cardio, intervals, or fat burn). Maintain a steady cadence and breathe rhythmically throughout your workout.
Date Published: Sept 29, 2025
Last Updated: Nov 2, 2025
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