How to set up and use a recumbent exercise bike

Getting on and off safely

Many recumbents have a step-through frame, so you can walk into the bike rather than swinging a leg over. Before you get on, turn the resistance down and make sure the pedals are not moving. Hold the side handles, step through, and sit back into the seat.

To get off, stop pedalling completely and let the pedals come to rest. Release your feet from the straps, hold the handles and stand up before stepping out. On bikes with a heavier flywheel the pedals can keep turning for a few seconds, so wait for them to stop.

Note:Keep children and pets away from moving pedals and the flywheel. Unplug bikes that use mains power before moving them or making adjustments.

Step 1: set the seat distance

The seat on most recumbents slides forwards and back on a rail, locked with a lever or pop-pin. Sit with your back against the backrest and pedal slowly. When one pedal is at its furthest point from you, that leg should be almost straight with a slight bend at the knee. If your leg locks straight or your hips shift forward to reach, slide the seat closer. If your knee stays well bent and comes up high on the near side, slide the seat back.

Adjust one notch at a time and test again. Note the number on the rail for each rider. Several bikes in our recumbent exercise bike guide list the rider heights they suit, which is worth checking for very tall or short users.

1. 1

   Turn the resistance to its lowest level.

2. 2

   Release the seat lever or pin and slide the seat.

3. 3

   Lock it and pedal slowly.

4. 4

   Check for a slight knee bend at the furthest pedal point.

5. 5

   Note the setting for each rider.

Step 2: backrest, handles and foot straps

Sit with your lower back against the backrest and your shoulders relaxed. If the backrest angle adjusts, choose a position where you can sit tall without leaning forward to reach the handles. Mesh backrests and padded backrests both work; the main thing is that you can keep a steady position without sliding down the seat.

Use the side handles for balance and the front handles, if fitted, for a more upright posture. Put the ball of your foot over the centre of the pedal and tighten the strap so your foot cannot slide off. Straps that are too loose let the foot drift; too tight and they press on the top of the foot.

Step 3: choose a resistance level

Recumbents use magnetic resistance on almost every home model, set with a knob or console buttons. Start low enough that you can pedal smoothly at a steady cadence. Increase one level at a time, and if your pedalling becomes jerky or you have to push with your back against the seat, step down again.

Different bikes spread their effort differently. An 8-level bike has bigger jumps between levels than a 16-level one, so a single step can feel quite large. Read the console as a guide to time, distance and cadence rather than a target to chase.

Using the console and apps

Most consoles show time, speed, distance and an odometer, and many add pulse readings from grip sensors. Grip sensors give a rough reading only and are not a medical device. Several recumbents now pair with a phone app over Bluetooth for tracking and guided rides. Our best exercise bikes guide notes which bikes list an app.

If you are choosing between styles, our recumbent vs upright article explains the difference in riding position and footprint, and what is a recumbent exercise bike covers the frame design in more detail.

Simple care that keeps it running smoothly

Wipe the seat, handles and frame after use, because sweat left on steel and plastic parts causes corrosion and grime. Every few weeks, check that the pedals, seat rail and frame bolts are tight; a loose pedal is a common cause of clicking. Keep the seat rail clean so the seat slides easily. Replace the console batteries when the display dims.

If resistance stops changing or a noise appears that tightening does not fix, see our guides to resistance problems and knocking or clicking noises.

Frequently asked questions

How far should my legs extend on a recumbent bike? At the furthest point of the pedal stroke, your leg should be almost straight with a slight bend at the knee. Adjust the seat distance until you reach that position without your hips moving.

What resistance level should I start on? Start low enough to pedal smoothly and evenly. Raise it a level at a time and step down if your pedalling becomes jerky.

Is a swivel seat useful? Some recumbents designed for easier access have a seat that turns to the side. It can make getting on and off easier, but check the listing, as most home recumbents have a fixed sliding seat.

Can two people of different heights share one recumbent? Yes. Note each person's seat position on the rail and reset it before riding.