Move · Videos · Technique · 4 min

How to Set Up an Indoor Cycling Bike: Saddle and Handlebars

How to Set Up an Indoor Cycling Bike: Saddle and Handlebars — video by Spinning Play · 3:54

Video by Spinning on YouTube · Open on YouTube

Spinning, the company behind the original indoor cycling programme, shows step by step how to set the saddle height, the saddle's forward and back position and the handlebar height before you ride, so the bike fits you and every ride feels comfortable and safe.

  • 4 min
  • Beginner
  • Low impact (no jumping)
  • gym machine
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Step by step 6

Tap a time to watch that step in the video.

  1. The goal: a slight knee bend at the bottom of the stroke, knee over the pedal, relaxed arms and shoulders. 0:03
  2. Saddle height: slider in the middle, saddle level with the top of your thigh as you stand beside the bike. 0:41
  3. Handlebars level with the saddle or higher; higher may suit new riders, pregnancy or back concerns. 1:10
  4. Heel check on the bike: heel on the bottom pedal gives a straight knee; ball of the foot, slightly bent. 1:40
  5. Saddle fore and aft: pedals level, the front of the kneecap sits right above the centre of the pedal. 2:43
  6. Pedal easily to check it all feels comfortable, with relaxed shoulders and elbows. 3:43

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Start with the saddle level with the top of your thigh as you stand beside the bike
  • At the bottom of the pedal stroke the knee should stay slightly bent
  • With pedals level, the front of the knee sits right above the middle of the pedal

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Hips movessitting on the saddle, easy pedalling
  • Knees movespedal checks and easy pedalling
  • Ankles & feet movesheel check at the bottom of the stroke

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Spinning; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety