Cycling (Outdoor)

The Cycling (Outdoor) is a compound cardio exercise. It primarily targets the quadriceps and glutes, with the hamstrings and calves working as secondary muscles. Suitable for beginners.

Updated July 24, 2026

Primary Muscles

quadriceps glutes

Secondary Muscles

hamstrings calves

Level

beginner

Mechanic

compound

Equipment

other

Instructions

Adjust your bike seat to proper height before riding.
Start with a warm-up ride at an easy pace.
Maintain a steady cadence of 70-90 RPM.
Keep your upper body relaxed, grip handlebars lightly.
Use gears appropriately for terrain changes.
Stay hydrated during longer rides.
Cool down with easy spinning for the last few minutes.