What Muscles Does Peloton Work?

People usually prefer indoor-training exercises since they’re simpler, more convenient, and more enjoyable. The Peloton bikes are one of many options users mostly love. The bikes work on most body muscles, but your legs are the first ones to feel it. After a day of training, you may feel this strong sensation of muscle build-up, which is normal. The longer the pedaling, the more calories you burn, and that’s how you finally gain the body shape goal you wanted.

At first, start by doing it pretty slowly, and the longer you pedal, the more intense it gets. The harder and further your pedal, the better results you can expect. The Peloton bike is the way to go if you want your legs to be slimmer or in shape.

When you pedal, you’ll hold unto the handlebars, gripping them tightly as you bike faster and faster. The strong grip may give a certain building effect to your upper arms and shoulder muscles. Doing this for quite some time will also offer great results for your back, which is helpful for those having back pain.

Maintaining a regular Peloton bike exercise will also make your posture better eventually. The resistance and grip will keep your body steady while burning more calories to build muscles.

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What Muscles Does Peloton Work?

As mentioned before, the Peloton bikes work on most of your body muscles, but most importantly, the lower body. So you can expect great results on your glutes, quads, chest, and core muscles.

The Peloton bike workout targets the major core muscles within your body. So, we highly recommend doing so regularly so you can be in better shape and healthier. In addition, the workout itself combines cardiovascular and strength training, which can make your stamina better as well.

1. Calves

The first one is calves. As you pedal the bike, you’ll be using the calves to make a resistance against the flywheel movement. Without doing it, you may feel unbalanced and most likely will not be able to pedal faster. Thus, the faster you go with the bike, and although it can be more difficult since you put in more resistance, you’ll have greater effects.

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2. Glutes

And yes, working out with Peloton bikes may also work on your glutes. The gluteal muscles (Maximus, medius, and minimus) are the ones that take most of your legs’ weight. So, the Peloton bike can be your best solution if you want to be more stable and steady when walking.

Regularly doing the workout may greatly affect the three primary muscles.

3. Hamstring

Hamstrings are located on the thigh’s back. These muscles are responsible for flexing your hip and also extending the knee. When you pedal backward, these muscles work to create the movement of pulling the pedals up and down.

Hamstrings will work harder under more extreme circumstances, like biking uphill. Also, the greater force you need to give to pedal the bike may greatly affect the hamstrings, although we don’t recommend doing it too hard since it’s risky.

Read also: How To Lose Weight with Peloton

4. Quadriceps

Now, after talking about hamstrings, we go to the quadriceps, the step of muscles located on the thigh’s front. These muscles will help you to be able to make circular spinning motions when using the Peloton bike. The more you do the workout, the better the function of these muscles to extend your knee.

5. Biceps

Peloton bikes can also be used to do biceps-focused exercises. Pick any exercise you think is the most effective, and add some weight to increase the effectiveness. It can feel heavy at first, but once you are familiar with the feeling, you’ll want to do more and more of it. For the first time, start with 12 reps, and increase the intensity as you go.

6. Triceps

Besides the leg muscles, the Peloton bike workout may also benefit your upper body muscles, including the triceps. These muscles are responsible for stabilizing your joint and helping to extend the elbow.

Usually, the types of workouts to increase the strength of the triceps are dips, pull-ups, and push-ups. For Peloton, you may try doing the triceps kickbacks.

7. Chest

The muscles in your chest allow you to breathe deeper. By doing the Peloton exercise regularly, you’ll be able to gain more oxygen to the muscles.

8. Arms

Tightly gripping the handlebars may have a good effect on your arm muscles. This is because as you ride, the finger parts will try to maintain the grip while the wrists work to stabilize you and gain more control.

Read also: What Muscles Does Biking Work?

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Steps to Gain Better Muscles with Peloton Bike

It doesn’t matter how perfect a workout class is; there are some initial things you need to know about the Peloton bikes. Although it may feel different from your bikes, the learning curve isn’t that high. People can master it hours after their first experience of trying it.

Now, to get the best experience, there are some things you need to do, such as:

1. Check the manual

Before hopping into the bike, spend some time reading the manual beforehand. Remember that each bike may have different parts and bits of details you need to learn about. All the information you need is put inside the manual. So, to prevent risks and problems, always check them first.

2. Better start slow

Taking your first step too hard may gain you nothing but aches in your body. Always remember that our bodies need to adapt to anything around it. So, once you successfully place yourself on the bike, make sure to start slow. Once you finally feel the momentum, raise the speed gradually.

If your body feels a bit tired, stop it for a while. Fortunately, the machine can be stopped at any time. To do this, check the manual.

3. Keep your hands steady

Don’t bother keeping your hands off the bar since it really isn’t about style. Instead, make sure to have a strong grip and control your muscles to stabilize your body. The grip is not only useful for balancing but also muscle-building as well, especially for your upper body parts.

4. Always Look forward

Some people may use music to entertain themselves during a workout. But, we recommend facing a monitor or TV instead so you may have much better entertainment. Lifting your face forward may also give your body good posture. So, face forward rather than facing down all the time, which can be tiring for the neck after a while.

5. Adjust the bike before you go

After reading the manual, you may learn about the bike itself, including how to adjust it. First, keep the seat comfortable by configuring the height. Find the sweet spot that’s not too high nor too low. Next, make sure your face is aligned with the TV or monitor you set.

6. Use Peloton shoes

Nothing could match Peloton shoes when it comes to Peloton bike workouts. The shoes will ensure you can always be comfortable and in a good, stabilized position. Adjust the shoes and the pedals, and ensure they’re connected well.


Peloton bikes may be great tools to enhance your body muscles and your health in general. Regular exercise makes it possible to make yourself in a much better shape. If you’re busy, do it at least twice a week.

Read also: 11 Best Peloton Heart Rate Monitors (undated regularly)

Read also: 7 Best Peloton shoes of the year (Updated Regularly)


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