About this exercise
Indoor cycling, or spinning, is a cardio workout performed on a stationary spin bike that improves cardiovascular endurance while strengthening the glutes, quadriceps, and hamstrings.
Spinning
Step by step instructions, muscle activation and variants for the Spinning.
EasyCardio
How to Perform
- Adjust the seat and handlebar height so your knees are slightly bent at the bottom of the pedal stroke
- Secure your feet in the pedals and set a comfortable starting resistance
- Begin pedalling at a steady pace to warm up
- Adjust the resistance and cadence to alternate between seated and standing efforts
- Maintain good posture with a braced core and relaxed shoulders
- Continue for the desired duration, then cool down with easy pedalling
Muscle Activation
Primary
Cardio
Secondary
GlutesQuadricepsHamstrings
Common Mistakes
Common mistakes content is coming soon.
About the Spinning
The Spinning is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.