How to Target Specific Muscle Groups With A Mini Exercise Bike?

21 minutes read

To target specific muscle groups with a mini exercise bike, you can adjust the resistance level and position of your body while cycling. For example, to target your quadriceps, increase the resistance on the bike and pedal in a standing position. To target your hamstrings, lower the resistance and pedal in a seated position with your feet placed further back on the pedals. To target your calves, pedal with the balls of your feet on the pedals and focus on pushing through your toes. You can also incorporate interval training, such as alternating between high intensity sprints and low intensity recovery periods, to target multiple muscle groups in one workout. Remember to always warm up before exercising and cool down afterwards to prevent injury.

Best Mini Exercise Bikes of June 2024

1
Under Desk Bike Pedal Exerciser, Quiet Magnetic Mini Exercise Bike with MERACH App for Arm, Leg Recovery, Physical Therapy, Smooth Foot Desk Cycle with 2 Resistance Bands & Non-Slip Mat

Rating is 5 out of 5

Under Desk Bike Pedal Exerciser, Quiet Magnetic Mini Exercise Bike with MERACH App for Arm, Leg Recovery, Physical Therapy, Smooth Foot Desk Cycle with 2 Resistance Bands & Non-Slip Mat

  • Multi-Use Fitness Machine with Resistance Bands: ① Arm-exercise: You can put this exercise bike on the table for arm exercises. ② Bicycling: You can put the foot pedal exerciser on the ground, sit on a chair, and ride it to exercise your legs. ③ With resistance bands: This can help exercise most of the arm muscles.
  • Floor Mat Included: Protect your floors from the friction-damaging effects of under-desk bike, while preventing the mini exercise bike from sliding when you pedal.
  • Free MERACH APP: Our exclusive app offers a variety of training modes, including free training, target and timed practice. You can always gauge your progress with live metrics.
2
FEIERDUN Mini Exercise Bike, Under Desk Bike Pedal Exerciser Portable Foot Cycle Arm & Leg Peddler Machine with LCD Screen Displays

Rating is 4.9 out of 5

FEIERDUN Mini Exercise Bike, Under Desk Bike Pedal Exerciser Portable Foot Cycle Arm & Leg Peddler Machine with LCD Screen Displays

  • 【WORK FROM HOME FITNESS】This under desk cycle combining arm and leg exercises, not only allows you to exercise to the muscles and joints of the knees, ankles, feet, but also can be used on the table to exercise the arms, wrists, shoulders and other joints. It is used for office workers, elderly people, people with sports injuries, and rehabilitators to do physical therapy to relieve pain, restore and maintain motor function.
  • 【MULTIPLE STABILITY DESIGN】Weighing only 7.27 pounds, This under desk bike pedal exerciser supports one-handed hold and release with non-slip pedals as well as non-slip feet for stability during exercise, and adjustable four-hole straps serve to protect both feet and hands for added comfort and safety, making it ideal for home use.
  • 【ADJUSTABLE RESISTANCE】The adjustable resistance knob of the exercise mini bike can meet different physical conditions and bring a personalized experience. No noise is made during exercise, which is great for beginners with this low impact exercise, ideal for rehabilitation after surgery or injury. Specially designed for the elderly and rehabilitators.
3
Mini Exercise Bike, AGM Under Desk Bike Pedal Exerciser Foot Cycle Arm & Leg Peddler Exerciser Machine with LCD Screen Displays (Black)

Rating is 4.8 out of 5

Mini Exercise Bike, AGM Under Desk Bike Pedal Exerciser Foot Cycle Arm & Leg Peddler Exerciser Machine with LCD Screen Displays (Black)

  • 【Arm & Leg Mini Exercise Bike】AGM pedal exerciser can be used for arms and legs exercises to improve muscle strength, joint range of motion and coordination. You can use it on table top as an arm exerciser or placed on the floor to your legs exerciser while sitting.
  • 【Compact & Portable Design】With 12.6' height, this portable pedal foot cycle exerciser machine can be easily fitted under desk or similar space, perfect for exercising in office or at home!
4
Mini Exercise Bike, himaly Under Desk Bike Pedal Exerciser Portable Foot Cycle Arm & Leg Peddler Machine with LCD Screen Displays

Rating is 4.7 out of 5

Mini Exercise Bike, himaly Under Desk Bike Pedal Exerciser Portable Foot Cycle Arm & Leg Peddler Machine with LCD Screen Displays

  • 【Home Pedal Exerciser】: Combined with Arm & Leg exercise by adjustable multi-level resistance , this mini bike trainer can target at providing different exercising level to train your muscle group, upper & lower body exercises with best effect to keep fit.
  • 【Adjustable Pedal Resistance】: The pedal exerciser with adjustable resistance whirling, you can set different level resistance according to different groups, different exercising degree of difficulty for different exercising period.
5
Babivek Under Desk Bike Pedal Exerciser - Portable Mini Exercise Bike Desk Cycle for Legs/Arms Exercise, Foot Pedal Exerciser for Seniors with LCD Screen Display

Rating is 4.6 out of 5

Babivek Under Desk Bike Pedal Exerciser - Portable Mini Exercise Bike Desk Cycle for Legs/Arms Exercise, Foot Pedal Exerciser for Seniors with LCD Screen Display

  • [BEST PEDAL EXERCISER FOR SENIORS] The Babivek under desk bike provides gentle low-impact exercises for muscles, effectively helping stimulate and improve blood circulation. Play an online game, read a book, watch a movie, or chat with a friend while doing your workout. Exercise can be enjoyable. Note: Not for strenuous exercise or workout.
  • [MULTIFUNCTIONAL LCD MONITOR] The peddler exerciser for seniors is equipped with a multifunctional LCD screen display, it tracks time, distance, count(number of turns), total count, and calories burned, tracking your progress to keep you motivated and on pace easily. Press the red button to switch data or reset the data to zero. And the monitor needs 1 AAA battery, it is not included.
6
TABEKE Under Desk Bike Pedal Exerciser, Foldable Mini Exercise Bike for Leg and Arm Workouts, Fully Assembled Desk Bike Peddler Machine for Seniors with Clear LCD Display & Adjustable Resistance

Rating is 4.5 out of 5

TABEKE Under Desk Bike Pedal Exerciser, Foldable Mini Exercise Bike for Leg and Arm Workouts, Fully Assembled Desk Bike Peddler Machine for Seniors with Clear LCD Display & Adjustable Resistance

  • CONVENIENT & PORTABLE: The peddler exerciser is fully assembled, which saves your time and effort. Product size: 14.2×12.6×4.7in(folded), 18.9×16.1×10.6in(unfolded), lightweight 5lb. It is effortless to fold pedal exerciser with two pull rings, allowing you to carry or store it. Even the elderly can easily fold and lift the peddler with its simple operation and light weight. Perfect for exercising at home or in the office at any time.
  • SAFE & STABLE: Sponge covers can effectively insulate heat without hurting your body. Four non-slip rubber pads and specially designed PVC mesh mat prevent peddler exerciser from sliding during exercise and protect floor from wear. Non-skid rubber feet pads of mini pedal exerciser provides traction and stability on any floors/tables/surfaces. Comfortable non-slip pedal can hold feet and peddler well.
7
YOSUDA Under Desk Bike Pedal Exerciser - Magnetic Mini Exercise Bike for Arm/Leg Exercise, Desk Pedal Bike for Home/Office Workout

Rating is 4.4 out of 5

YOSUDA Under Desk Bike Pedal Exerciser - Magnetic Mini Exercise Bike for Arm/Leg Exercise, Desk Pedal Bike for Home/Office Workout

  • 【Smooth and Quiet Desk Cycle】YOSUDA under desk bike pedal exerciser have a high-quality samarium cobalt magnet that provides ample load for smoother, quieter pedaling. You can focus on your work (reply emails, read books, watch TV, etc.) without bothering your coworkers/ family members.
  • 【Low Impact Mini Exercise Bike】Stationary bike pedals for desk is low impact so it is great on joints. It is not only designed for office white-collar, but also for the elderly, sports injured people, rehabilitation to do physical therapy to relieves pain, restores and maintains motor function.
8
Exercise Bike, Pedal Exerciser Under Desk Bike Pedal Bike for Home/Office Workout - Magnetic Mini Exercise Bike for Arm/Leg Exercise with LCD Display Suitable for Seniors and Worker

Rating is 4.3 out of 5

Exercise Bike, Pedal Exerciser Under Desk Bike Pedal Bike for Home/Office Workout - Magnetic Mini Exercise Bike for Arm/Leg Exercise with LCD Display Suitable for Seniors and Worker

  • 【Pedal Exerciser & Mini Exercise Bike】When it comes to exercise for the elderly, regular physical activity is important. It has many benefits including weight management, improved brain health, disease risk reduction, and improved overall functionality. When searching for at-home exercise equipment, look no further than the WENOKER Pedal Exerciser. This personalized exercise
  • 【Low Impact Desk Bike & Exercising Arms and Legs】This under desk bike is low impact, it is great on joints.It is suitable for office workers to do leg exercises while sitting to relieve muscle tension and for those who want to reduce the risk of heart disease, improve the quality of sleep, reduce blood pressure. With a simple shift from the floor to a table, your desk bike will provide everything you need to complete a total body workout
  • 【Magnetic Resistance & Adjustable Tension Levels】Our pedal exercisers feature adjustable resistance levels, and a dial tension controller allowing you to tailor the intensity of your workout according to your specific needs and abilities. This feature is particularly beneficial for individuals undergoing rehabilitation, as it enables a gradual increase in strength and stamina over time, promoting a safe and effective recovery process.
9
Sunny Health & Fitness Magnetic Under Desk Mini Exercise Cycle Bike, Dual Function Pedal Exerciser with Digital Monitor and Carrying Handle – SF-B020026

Rating is 4.2 out of 5

Sunny Health & Fitness Magnetic Under Desk Mini Exercise Cycle Bike, Dual Function Pedal Exerciser with Digital Monitor and Carrying Handle – SF-B020026

  • 【EFFORTLESS EXERCISE FOR EVERYONE】This under-desk pedal exerciser makes it effortless to stay active. The low-impact motion allows you to gently work out while going about your day, perfect for office employees, adults, and seniors.
  • 【PORTABLE AND PRACTICAL】This mini exercise bike's compact build ensures effortless storage. Its lightweight construction and convenient handle make moving it a breeze.
  • 【ADJUSTABLE MAGNETIC RESISTANCE】Achieve your fitness goals with our cycling bike's adjustable magnetic resistance. Effortlessly switch intensity levels to challenge yourself or enjoy a smooth, low-impact ride, all at the turn of a dial.
  • 【QUIET OPERATION】The magnetic mesh-belt mechanism offers a virtually maintenance-free solution. Its whisper-quiet operation allows you to exercise without disturbing others, creating a peaceful and uninterrupted workout environment.
10
Icedeer Under Desk Bike Pedal Exerciser, Mini Stationary Exercise Bike for Home, Exerciser Rehabilitation Peddler Machine with LCD Screen Displays

Rating is 4.1 out of 5

Icedeer Under Desk Bike Pedal Exerciser, Mini Stationary Exercise Bike for Home, Exerciser Rehabilitation Peddler Machine with LCD Screen Displays

  • 【Home Pedal Exerciser】: Combined with Arm & Leg exercise by adjustable multi-level resistance , this mini bike trainer can target at providing different exercising level to train your muscle group, upper & lower body exercises with best effect to keep fit.
  • 【Adjustable Pedal Resistance】: The pedal exerciser with adjustable resistance whirling, you can set different level resistance according to different groups, different exercising degree of difficulty for different exercising period.
  • 【Digital LCD Display】: The multi function LCD monitor displays time, count, calories and distance (unit:meter), Moreover includes a scan feature that can show all measurements in sequence, make you know your exercising journey more easily.


How to track progress when targeting specific muscle groups with a mini exercise bike?

  1. Set specific goals: Before starting your mini exercise bike routine, determine what specific muscle groups you want to target and set attainable goals for each group. For example, you may want to increase muscle strength in your quadriceps or improve endurance in your hamstrings.
  2. Keep a workout log: Record your workouts in a log or fitness journal to track your progress over time. Note the duration of each exercise session, the resistance level you used, and any other relevant details. This will allow you to see improvements or areas where you may need to increase intensity.
  3. Measure muscle strength: To track muscle strength gains, consider performing regular strength assessments for the targeted muscle groups. This could involve exercises like squats, lunges, or leg presses that isolate and engage the specific muscles you are working on.
  4. Monitor muscle endurance: To track improvements in muscle endurance, pay attention to how long you can sustain a continuous pedaling motion on the mini exercise bike. As you progress, you should be able to pedal for longer periods of time before feeling fatigued.
  5. Take progress photos: To visually track changes in muscle tone and definition, consider taking progress photos of the targeted muscle groups at regular intervals. Compare these photos over time to see any physical changes that may not be immediately noticeable.
  6. Listen to your body: Pay attention to how your muscles feel during and after each workout session. If you experience muscle soreness, fatigue, or other discomfort, it may be a sign that you are effectively targeting and engaging the specific muscle groups.


By implementing these tracking methods, you can effectively monitor your progress when targeting specific muscle groups with a mini exercise bike and adjust your workout routine as needed to continue seeing improvements.


What is the advantage of using interval training when targeting specific muscle groups with a mini exercise bike?

Interval training can be highly effective for targeting specific muscle groups with a mini exercise bike for several reasons:

  1. Efficiency: Interval training involves alternating between periods of high-intensity exercise and rest or lower-intensity exercise. This approach allows you to work the target muscle group more intensely in a shorter amount of time, making your workout more efficient.
  2. Muscle fatigue: By pushing yourself harder during the high-intensity intervals, you can quickly reach a point of muscle fatigue, which is essential for muscle growth and strength development.
  3. Variety: Interval training can help break up the monotony of traditional steady-state cardio workouts on a mini exercise bike. By mixing up the intensity levels, you can keep your workouts challenging and engaging.
  4. Cardiovascular benefits: Interval training not only targets specific muscle groups but also provides cardiovascular benefits by increasing your heart rate and improving your overall fitness level.
  5. Fat loss: High-intensity interval training has been shown to be effective for fat loss, making it a great option for those looking to slim down and tone specific muscle groups.


Overall, interval training can be a powerful tool for targeting specific muscle groups with a mini exercise bike, helping you achieve your fitness goals more efficiently and effectively.


How to target the biceps with a mini exercise bike?

  1. Positioning: Sit facing the mini exercise bike with your feet on the pedals. Make sure your back is straight and your core is engaged.
  2. Resistance: Start with a low resistance level on the mini exercise bike to allow for proper warm-up. As you become more comfortable, gradually increase the resistance to target the biceps more effectively.
  3. Pedaling technique: Focus on using your arms to pedal the bike, rather than relying solely on your legs. Grip the handles of the bike and use your biceps to push and pull the pedals.
  4. Isometric holds: Integrate isometric holds into your mini exercise bike routine to target the biceps. Pedal for a few minutes, then hold the pedals in place using your arms for 10-15 seconds before releasing.
  5. Interval training: Incorporate intervals into your mini exercise bike workout by alternating between high-intensity pedaling with your arms and low-intensity recovery periods. This will help to effectively target and strengthen the biceps muscles.
  6. Repetitions: Aim for multiple sets of pedaling with your arms, focusing on proper form and controlled movements. Start with 2-3 sets of 10-15 repetitions and gradually increase as your strength improves.
  7. Stretching: Don't forget to stretch your biceps after your mini exercise bike workout to help prevent injury and promote muscle recovery. Hold each stretch for 15-30 seconds to improve flexibility and range of motion.


How to target the inner thighs with a mini exercise bike?

  1. Adjust the resistance level on the mini exercise bike to create more resistance for your inner thighs.
  2. Pedal backwards on the mini exercise bike to target the inner thigh muscles. This movement puts more emphasis on the inner thighs compared to pedaling forwards.
  3. Focus on engaging your inner thigh muscles by squeezing them throughout the pedaling motion.
  4. Incorporate intervals of high intensity pedaling with short breaks to effectively target the inner thighs. This will help to challenge and strengthen those muscles.
  5. To further target the inner thigh muscles, try incorporating side leg raises while pedaling on the mini exercise bike. Lift one leg out to the side while keeping the other leg pedaling, then switch sides.
  6. Incorporate a variety of movements such as pedaling in different directions, standing up while pedaling, or incorporating resistance bands to target the inner thighs from different angles.
  7. Consistency is key, so aim to incorporate targeted inner thigh exercises on the mini exercise bike into your regular workout routine for best results.


How to target the deltoids with a mini exercise bike?

To target the deltoids (shoulder muscles) with a mini exercise bike, you can use the following exercises:

  1. Arm Cycling: Sit on the mini exercise bike and place your hands on the handlebars. Instead of pedaling with your feet, start pedaling with your hands. Focus on rotating your shoulders and engaging your deltoids as you pedal. This will help strengthen and tone the shoulder muscles.
  2. Shoulder Press: Hold a pair of light dumbbells in each hand while pedaling on the mini exercise bike. As you pedal, press the dumbbells overhead, extending your arms fully. Lower the dumbbells back down to shoulder height and repeat. This exercise will target the deltoids and also engage the triceps.
  3. Lateral Raises: Sit on the mini exercise bike with a dumbbell in each hand. With your arms by your sides, raise the dumbbells out to the sides until they are parallel to the floor. Slowly lower the dumbbells back down and repeat. This exercise targets the lateral deltoids, helping to increase shoulder strength and definition.


By incorporating these exercises into your mini exercise bike workout routine, you can effectively target and strengthen the deltoid muscles. Remember to start with light weights and focus on proper form to prevent injury.

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