Bike sprints

A compound exercise for the quads, with help from the glutes, calves. Equipment: exercise bike.

Orbit

Drag to rotate

WorksQuadsGlutesCalves

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Seat at hip height on a stationary bike, resistance up.
Pedal all-out for the work interval
Spin easy until the next one

Muscles worked

Bike sprints: 3D figure mid-rep with the quads highlighted

Quads · main
Glutes
Calves

Equipment

Exercise bike

Alternatives

Exercises that train the same main muscles. See all bike sprints alternatives.

Backward sled dragSled
CyclingNo equipment
In-and-out squat jumpsNo equipment
SprintsNo equipment
Stationary bikeExercise bike
Treadmill sprintsTreadmill

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

Put the bike sprints in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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