GoKawiilAn exercise bike is one of the most effective tools for building endurance and burning calories, but it's also one of the easiest to use incorrectly. Just because the motion feels repetitive doesn't mean it's foolproof; whether you're a first-timer or a seasoned cyclist, small errors in setup or form can stall your progress. Instead of maximizing your cardio, poor habits can lead to unnecessary strain and keep you from seeing the results you're working for.
To ensure you're using your exercise bike with the proper form, adjustments and technique, so you can get the most out of your workouts, I spoke with several cycling experts to learn more about mistakes you're likely making when on an exercise bike.
1. Your seat is too low
One of the first lessons I learned when I started taking group cycling classes was that you need to properly adjust the seat height. Aviron coach and certified indoor cycling instructor John Steventon says the right seat height is key.
"[If the seat is] too low, they won't be able to get full extension of the legs, often needing to cycle with their knees splayed outward to make room for them," Steventon explains. This leads to a loss of potential power and a compressed and uncomfortable pedal stroke. "If the seat is too high, the rider will risk bouncing from side to side as they lean off the side of the saddle, trying to get the right extension of the legs."
According to Matt Wilpers, the saddle should be positioned high enough that your knee is slightly bent and not locked. Erik Isakson/Getty Images
Peloton instructor Matt Wilpers offers a couple of tips to keep in mind when setting up your seat. "When riding, bring your one foot to the bottom of the pedal stroke (6 o'clock)," he says. "The saddle should be positioned high enough that there is a slight bend in the knee so that the knee is soft and not locked." This will prevent you from feeling cramped or having to reach for the bottom of the pedal stroke.
Steventon points out that how the foot sits on the pedal is important, too. "The center spindle that the pedal rotates around should be underneath the ball of the foot because I've seen people who ride on their toes, and people who ride on their heels -- both reduce power and efficiency of the stroke."
Wilpers advises trying the "heel test," which is when you unclip the foot at 6 o'clock to see if your heel can touch the pedal when your leg is straight.
You don't want the seat too far or too close to the handlebars. Andrii Borodai/Getty Images
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