Legs · Leverage Machine
Stationary Bike Run
How to do the stationary bike run, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Squat
- Mechanic
- Compound
How to do it
Sit on the stationary bike, set the seat so your knee has a slight bend at the bottom of the pedal stroke, and grip the handles. Pedal at a steady pace, driving through the full circle and keeping your torso upright.
- 1Quads and glutes powering each pedal stroke
- 2Smooth, even cadence with steady breathing
- 3Torso upright and core lightly braced
Common mistakes
- Rocking your hips side to side in the saddle
- Setting the seat too low and cramping the knees
- Gripping the handles so hard your shoulders tense
Muscles worked
The stationary bike run mainly works the quads, with the glutes, hamstrings, calves, and hip flexors assisting.
- QuadsPrimary
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- Hip FlexorsSupport
- Lower AbsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the stationary bike run for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.