Machines
Bike intervals
Bike intervals mainly works your quads and glutes. It also helps your hamstrings, calves, and hip flexors.
Step by step
- Set the seat so your knee is slightly bent at the bottom.
- Pedal hard and fast during each work interval.
- Pedal easy and breathe deeply during rest.
What you should feel
A burn in your thighs and glutes with a pounding heart; your knees and lower back should not hurt.
Common mistake
x
Sets and reps
- Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Back squatQuads, Glutes
Front squatQuads, Glutes
Goblet squatQuads, Glutes
Dumbbell front squatQuads, Glutes
Slow goblet squat (3 s down)Quads, Glutes
Bodyweight squatQuads, GlutesQuestions
What muscles does the bike intervals work?
Bike intervals mainly works your quads and glutes. It also helps your hamstrings, calves, and hip flexors.
Can I do the bike intervals at home?
Not easily, it needs this: machines. At home, try instead: goblet squat, dumbbell front squat, and slow goblet squat (3 s down).
How many sets and reps of the bike intervals?
Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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