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
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.
