TIERS
ExploreTrainFeed
TIERS

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

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
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 itPicture · 3 steps
  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
A
For cycling
#5 of 16
See the full list →
Research
74
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
Transfer · 45%4/5
Injury protection · 30%3/5
Practicality · 25%5/5

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

How scores work

Machine taken? Swap to

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

Takes

None yet
Free account needed to post
280