What Muscles Does the Peloton Bike Work?

Peloton Bike+ seat and weights images with text What Muscles Does the Peloton Bike Work?

Are you interested in learning which muscles will be strengthened by using a Peloton Bike? Are you wondering about the advantage of using the Peloton Bike to work out your muscles?

The Peloton Bike is a full-body workout – using it works your leg muscles and your core, as you are using your quads to pedal on downstrokes and your hamstrings for pedaling upwards. As a result, your glute muscles will be engaged the entire time you’re on the Peloton Bike. In addition, your core will be activated to help you keep balance.

Continue reading to find out all of the answers to your questions about what muscles are worked when using a Peloton Bike and Bike+.

Muscles – Peloton cycling in the saddle and out of the saddle

The main muscles activated on the Peloton Bike are your leg muscles and your core. Which muscles are being worked the most depends on your position on the bike.

When you’re using the Peloton Bike, you’re working different muscles when you are cycling in the saddle and when you’re cycling out of the saddle.

In the saddle

When you’re sitting on the saddle, you’ll be activating your glutes due to the uphill tilt of the Peloton Bike. As you push your legs down, you’re activating your glute muscles and forcing them to work hard. 

To make sure your glutes are as engaged as possible, be sure to squeeze the muscles when you’re going on an uphill incline. 

You’ll also be engaging your quad muscles and calf muscles as you push down when pedaling. In those downstrokes, your quads and calves are putting in the work to fight the resistance on the pedals.

When you’re lifting the pedal back up, this is when you’ll activate your hamstring muscles. The hamstrings are the primary muscles working out on those upward leg movements. 

The main focus of cycling is your core and legs, but that doesn’t mean your upper body should be overlooked; your back and shoulders are engaged in keeping your body balanced as you ride.

Out of the saddle

During the parts of the workout, when you’re out of the saddle, you’re still working out your glutes. You’re giving them an even more powerful activity as they are doing hard work to keep your body upright.

Your quads and calves will also still be worked out when you’re out of the saddle, as they are still pushing down the pedals. 

Importantly, when you’re out of the saddle, you’ll be giving your core a powerful workout. 

Your core muscles will be activated as you stand up on the bike, and they are essential in helping you balance when you don’t have the saddle for support.

Squeeze your core muscles as you ride to engage correctly. You’re going to feel that healthy burn in your abdominal muscles when you’re out of the saddle, as these muscles are helping you stay in position. 

Your core muscles need to be engaged for you to get a good workout – if they aren’t correctly activated, this will put unsafe extra pressure onto your legs and upper back. Your back and shoulders will also be activated out of the saddle, helping you keep stable during sessions.

Working out the muscles – Peloton classes on the Bike and Bike+

Using the Peloton classes is highly recommended to maintain a strong form and get the most benefits from using the bike.

Attending the Peloton classes will ensure you correctly engage the proper muscles when you’re on your Peloton Bike. 

It can be easy to forget about your posture when you’re on the bike, and engaging in classes will remind you to keep up a strong posture and activate your ab muscles so that you don’t harm your back. 

Watching a class will also increase your focus on activating all of the necessary muscles, as your instructor will remind you what you need to do to work out each muscle during the class.

Attending classes via the Peloton subscription will allow you to take that step further in your training in various ways, including full-body strength training, cardio fitness training, and specific muscle building.

Peloton Bike Bootcamp classes

One great option for classes to help you fully work out your muscles on your bike is the Peloton Bike Bootcamp classes.

The classes you take on the Bootcamp aim to be a completely immersive experience, meaning they do more than just spinning.

On the Bootcamp, you’ll exercise your whole body by using your Peloton Bike but also engaging in floor workouts and weight training. 

The full-body workout training focused on in the boot camp allows you to strengthen your muscles in conjunction with each other.

Leaving one muscle notably weaker than the rest can result in serious injury, so full-body workouts are essential to building up long-term body strength.

Bike Bootcamp classes will often include weight lifting and stretching between intensive workouts on the bike. 

The weight lifting exercises mean you build upper body strength in the arms and shoulders alongside the core and leg strength you create on the bike.

The floor exercises will also help you build balance which will be helpful for your core strength on the bike. 

Working out with Peloton Bootcamp classes will help you build overall strength and increase your cardio fitness.

On the Peloton Bike+, the screen can be rotated to the side, meaning you can hop off your bike, turn the screen around, and continue your Bootcamp workout on the floor. 

For Bootcamp classes on the Bike+, you may need to access the Peloton subscription on your laptop or tablet to continue the classes on the floor.

Are There Classes Off the Peloton Bike and Bike+?

Peloton Bike+ screen and text saying classes off the bike

There are many different types of classes you can engage in off the Peloton Bike/Bike+ via your Peloton membership subscription. 

Engaging in weight training classes, especially ones focusing on the glutes and core, will help you fully work out your muscles in these areas. 

Classes for stretching and yoga will also help reduce any soreness after working out and strength training on the bike, for example, in the Boot Camp sessions. 

What strength is built from using a Peloton Bike?

You will gain a stronger core from exercising on the Peloton Bike. Using your core to balance and stand up on the bike will increase your core strength.

You will also strengthen your leg muscles, particularly your quads, as they are doing hard work peddling the bike, primarily if you use higher resistance levels during your bike session. 

What are the cardiovascular benefits of the Peloton Bike? 

Using a Peloton Bike is a great cardio workout that is beneficial for you – improving your cardio can help prevent high blood pressure and heart problems.

If you ride your Peloton Bike regularly, you will build up cardio stamina which is very important for maintaining a healthy body. 

Does riding a Peloton Bike build muscle? 

Riding a Peloton works out most of your body muscles and helps increase your muscle strength, particularly for your core and legs. In addition, regular riding will tone your muscles. 

However, exercising on a Peloton is unlikely to lead to bulking up in the muscle. Building significant amounts of muscle would involve more weight training and significant dietary changes.

So there you have the answer to what muscles you use while riding your Peloton Bike or Bike+ and how to use classes to achieve your goals.


I'm the owner of a Peloton Bike+ and Tread, as well as all the accessories too. You'll find me on the Peloton Leaderboard as AdrianFleming, so feel free to send me a High-Five if you see me. #PeloClub


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