Recumbent vs Upright Exercise Bikes: A Detailed Comparison

recumbent vs upright exercise bike

A stationary bike is one of the most effective at-home cardio workout equipment out there.

It is available in various types, but the recumbent and upright models are two of the most common and popular today.

When you plan to buy either of the two, you must first learn about each of them, especially their pros and cons.

Knowing the major differences between recumbent vs upright exercise bikes will help you achieve your specific goals. It will also ensure your safety as the user.

Let’s look at what each of these bikes can and can’t offer, and then compare them using the most important factors to consider when getting and using a stationary bike.

The Recumbent Exercise Bikes

Recumbent bikes have a design that offers a reclined body position.

They feature a large seat with paddles positioned in front of the body to let you sit well into the bike’s frame.


Recumbent bikes are easier on the joints and are more comfortable to use, so they encourage longer workout sessions.

Also, since you have better or more natural posture while cycling, there will be less stress on your back, fatigue, and muscle soreness.

Additionally, thanks to the seat size and pedal position, there is less chance of falling, especially if you are on the heavy and big side.

Lastly, with its overall design, recumbent bikes are safer for people with a previous injury.


The problem with recumbent bikes is that they do not work on the upper body muscles.

They also have a larger footprint, so you would need enough space to use and store them.

Additionally, these bikes have a steep learning curve.

The Upright Exercise Bikes

As the name suggests, this stationary bike features an upright body position. It has a small seat, and the pedals are positioned under the body.

Upright bikes greatly help in toning and strengthening your abdominal muscles.


The best thing about upright stationary bikes is they can burn more calories in a short duration.

They also engage the more muscles, such as triceps, biceps, and shoulder muscles, especially since you can work out either sitting or standing.

These stationary bikes also have a small footprint and are easy to use.


When using an upright bike, your entire weight will be on the tailbones, requiring extra energy to hold the body up, resulting in muscle fatigue and quick burnout.

To make sure your position is right, you have to bend your neck and back slightly that might result in muscle soreness and fatigue.

Since you’re literally hunching over, there will also be stress on the back.

Its small seat or saddle can also cause saddle soreness or aches in the buttocks.

There is also less support, making you prone to injuries, and keeping your balance is tricky.

recumbent vs upright exercise bike

Recumbent vs Upright Exercise Bikes

Since we are now clear on how the two bikes are different in terms of pros and cons, let’s use those to see and compare how they will affect your workout sessions.

1. Comfort

We can all agree that an uncomfortable exercise machine is of little to no use since it might discourage you from continuing to exercise.

As mentioned above, the design of recumbent exercise bikes can put you in a more natural position.

Hence, it is quite more comfortable and easier on your back and joints during the workout.

It is just like sitting on a sofa or office chair with an adequate sitting area and a backrest.

Most recumbent bikes have a reclined backrest as well. With more lumbar back support and pedals positioning in front of the body, they offer a very stable and comfortable ride.

On the other hand, an upright bike is just like a regular outdoor bike with an upright sitting position.

With a saddle-type small seat, this bike does not provide any kind of back support.

Also, with the paddles positioned under the body. This arrangement requires a slightly forward lean to reach the handlebar of the bike.

If you are a regular outdoor biker, it might not be a problem for you. However, if it’s the first bike you will ride, know that it might cause discomfort initially.

These areas include buttocks, wrists, arms, neck, shoulders, and lower back.

To sum it up, a recumbent bike is more comfortable than an upright exercise bike.

2. Muscle Engagement

The great reclined position of a recumbent bike does not let you engage the core or abdominal muscles since you are relaxed.

Riding this bike will only help you in engaging the lower body muscles.

Since you do not have to hold the handlebars in the reclined position, you can’t engage your arms muscles, as well.

However, you can still be versatile with how you use your hands during the exercise. For instance, you can read a book or carry dumbbells.

On the contrary, an upright bike lets you engage more muscles than just the lower body ones.

Since it keeps you seated, the upper muscle engagement is out of the question.

You can also stand if you are in the mood for an intense workout session. This way, you can engage your arms and glute muscles.

Since there is no back support, you will be holding yourself up, which will help engage your core or abdominal muscles.

A standing workout on an upright bike can also be considered as a full-body workout.

That said, you need to have more stability and balance when cycling on this bike.

Therefore, a stationary bike is best when it comes to multiple muscle engagement.

3. Calorie Burn

If you want to lose weight using a stationary bike, burning calories is important; the faster you burn calories, the quicker you lose weight.

There is wild speculation about recumbent bikes that they are not as effective in burning calories as the upright bikes because they are more comfortable to use.

However, the truth is, the number of calories you will burn is directly proportional to the duration and intensity of the workout.

That means regardless of the bike you use, you can burn almost the same amount of calories as long as you put in equal effort.

Hence, recumbent bikes are as effective as upright bikes when burning calories.

On that note, we know upright bikes engage more muscles but are not that comfortable, which results in shorter and less intense workouts.

If you are not enjoying the exercise, you might invest less time over it, which is not productive. Thus, you might burn calories slower.

On the contrary, since people find it easier to spend more time on a recumbent bike, they might lose weight quicker.

Still, if you are fond of intense workouts and don’t mind slight discomfort, riding an upright bike might bring you to your goals faster.

As such, in the end, everything depends on your personal preference and determination.

4. Ease of Use

It might sound a little weird, but riding an upright bike is comparatively easier than a recumbent bike.

We have talked about the posture and the seating, and the recumbent bike took the lead.

When it comes to which one is easier to use, though, the upright one is better because it is just like riding a bike. You simply hop on, and you’re good to go.

If you are a pro in riding a bike, you most likely won’t have any trouble with it since, as mentioned, it has an almost similar design as a standard outdoor bicycle.

Also, since it mimics the action of a regular outdoor bike, almost everyone would know what to do with it or how to use it.

Unfortunately, that is not the case with the recumbent bikes, making them hard to use.

Since the movement pattern is new, you might take some time to get used to them.

Once you get a hold of using a recumbent bike, though, you will find it a lot easier. The key here is to practice frequently.

You may not get the hang of it for the first few days, but you have to stay patient and keep trying.

recumbent vs upright exercise bike

5. Risk of Injury

An injury that comes from exercise can take you out of the game for a long time, so it’s better to research before investing in a bike you want.

In terms of lower risks to injury, the recumbent bike takes a slight edge because it lets you rest your back and shift some of your weight to the back.

It also allows you to move the center of your body slightly at the back so you will not be putting all your weight on the tailbones.

In fact, the cheeky parts or the buttocks will bear a major part of your weight, saving you from an injury down there in the longer run.

On the contrary, riding an upright bike will bring direct pressure of all your weight on your tailbones, so it can cause butt pain or saddle sores.

That might not sound like a real injury to some, but with continuous use, it can become a cause of concern.

Regarding some true injuries, the upright bike’s movement pattern brings more stress over the quad muscles.

That results in a potential hazard, most commonly, aggravation of the knee cap.

Also, since there is no back support, the risk for lower back pain is comparatively higher.

Therefore, to stay injury-free or not to aggravate past injuries, these are some points to keep in mind.

As you can see, no matter which bike you choose, there is a risk involved, which is common to all exercise equipment.

As such, make sure to follow the instructions properly.

6. Footprint

When you plan to purchase a stationary bike, it is essential to know how much space you have.

There is no point in buying a heavy-duty bike when you have no space for it.

Upright exercise bikes have a smaller footprint and take comparatively less space, while a bike with a reclining design makes it a little larger and heavier.

If you live in an apartment, condo unit, or you want a stationary bike for your small office, an upright bike would be best.

7. Ability to Progress

You should never take for granted how much an exercise machine offers you.

This way, you’re assured you get your money’s worth, especially since you don’t have to buy a new piece of equipment each time you need to progress.

Remember, as you work out, you’ll gain more strength and endurance, so you would want and need a more intense workout session.

In the case of recumbent and upright exercise bikes, they both offer almost the same ability to progress.

In both cases, you can increase the intensity by increasing the resistance to force your muscles to work harder to get you through each rotation.

You can also increase the cycling speed of both machines.

Other than the two methods above, there isn’t any way to progress with these bikes.

Nevertheless, as long as you focus on the workouts and increase the speed or resistance over time, you will get good results.

Which One Should You Choose?

When it comes to choosing between recumbent vs upright exercise bike, it is highly important to understand your needs, goals, and limitations to decide which bike best suits you.

Both stationary bikes, recumbent and upright, are effective and helpful as long as you use them right.

If you have some health issues such as back, shoulder, ankle, or knee pain, the recumbent bike can be the right choice.

That said, do not forget that it is still an excellent option for super-fit people.

On the other hand, if you are looking for something familiar and intense simultaneously, you should go for the upright bike.

It will engage your full body muscles, letting you exercise more in less time.

In short, both these bikes offer incredible workouts. If the goal is losing weight, you will get the results with both machines.

All you have to do is stay consistent and motivated!



We hope you love the products we recommend! Just so you know, Homefitnessedge may collect a share of sales or other compensation from the links on this page. Oh, and FYI-prices are accurate, and items in stock as of time of publication.

Click Here to Leave a Comment Below

Leave a Comment: