Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Cycling

Stationary Bike

Also called Exercise bike, Spin bike

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads

Also glutes, calves

You need

Treadmill, bike, stairs

How to do itPictures · 3 steps
1Push
2Push
Main musclesAlso working
  1. 1Seat height: a slight bend in the knee at the bottom
  2. 2Push and pull through the whole pedal stroke
  3. 3Keep a steady cadence

Most common mistake

A seat that’s too low, which loads the knees.

Watch a demo

Good for

  • Top 10 for cycling

Compare with

vs Barbell Back Squatvs Hack Squatvs Step-Up
A
For cycling
#5 of 16
See the full list →
Research
74
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
TransferStrong
Injury protectionGood
PracticalityExcellent

The sport itself, indoors: intervals you can control to the second.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • ABulgarian Split SquatDumbbell
  • ATrap Bar DeadliftBarbell
  • AStep-UpDumbbell
  • AHack SquatMachine

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