Your Knees and Back Are Begging You to Try a Recumbent Bike

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If you find that most cardio workouts feel too hard on your body, the best recumbent exercise bikes are an excellent alternative. Instead of sitting perched over the handlebars (like on a traditional stationary bike), you’re in a reclined seated position on a recumbent bike. That puts less strain on your knees and core, and engages your hamstrings more, Andy Fata-Chan, PT, DPT, a physical therapist and fitness coach at Moment Physical Therapy & Performance in New York, tells SELF.

Intrigued? Ready to upgrade your home gym with a beginner-friendly piece of exercise equipment? Right this way—we spoke to Dr. Fata-Chan about the benefits of recumbent bikes, what to look for in the model you bring home, and the best machines currently on the market.

Our top picks

1. Best Overall: NordicTrack 10 Recumbent Bike, $1,500
2. Runner-Up: Sole LCR Exercise Bike, $2,000
3. Best Budget Pick: Merach S19 Recumbent Exercise Bike, $360
4. Best Splurge: Life Fitness RS1 Lifecycle Exercise Bike, $2,339

Start pedaling.

Best Overall: NordicTrack 10 Recumbent Bike

Dr. Fata-Chan highly recommends NordicTrack’s recumbent bikes—and the new 10 model is truly exceptional. It has an adjustable seat with lumbar support, wide pedals, and resistance level controls right on the handlebars. It’s a seriously comfy bike that newcomers and seasoned cyclists can equally enjoy. The wide resistance range and iFit access make it easy to pick your pace and find classes that target your fitness level. Plus, with the bike’s SmartAdjust feature, it can automatically dial into the exact level of resistance that suits you.

At $1,500, the 10 Recumbent Bike is certainly an investment. But its sheer comfort and studio-quality workouts make it well worth it.

Runner-Up: Sole LCR Exercise Bike

For even more resistance options, pre-programmed and customizable workouts, and a clear interface, consider the Sole LCR, another top pick from Dr. Fata-Chan. He says it has a great range of features and shouts out the large display, which makes it all the easier to follow along with the Sole+ App’s workouts. It also has a comfortable seat and a heavy-duty flywheel, so you can put a ton of miles on it without worrying about wear and tear.

The only downside to the Sole LCR is its slightly higher cost, which is why we put it behind the NordicTrack. That said, if you’re open to this price point, it’ll seriously upgrade your home workouts.

Best Budget Pick: Merach S19 Recumbent Exercise Bike

Merach’s more budget-friendly S19 recumbent bike won a SELF Home Fitness Award last year for its nearly silent ride, breathable mesh seat, and gear shift-style resistance controls.

Katie Pierson, CPT, creator of MT Girl Fitness, an indoor cycling instructor, and a Home Fitness Award judge, told us it’s her favorite machine when she wants a more relaxed ride. “I thought it was such a great piece of equipment that I gave it to my mom after I was done testing to help her with hip-replacement rehab,” she says. “I still ride it when I go over to her house.”

Best Splurge: Life Fitness RS1 Lifecycle Exercise Bike

Dr. Fata-Chan notes that the Life Fitness RS1 Lifecycle bike doesn’t have quite as many high-tech features as the NordicTrack and Sole do, but it comes with your choice of two display consoles. The Go Console provides core metrics, while the Track 2.0 is more detailed and can connect to fitness trackers like the Apple Watch and Samsung Galaxy Watch. That lends the machine a streamlined experience that spares you the complicated tech, so you can get straight to pedaling.

Bells and whistles aside, this bike simply provides a smooth, luxurious ride. It’s quiet, comfortable, and built to last. If you’re tired of schlepping to your gym or PT to log some time on a recumbent bike, you can bring that high-quality workout experience home to you.

What are the benefits of using a recumbent exercise bike, compared to cycling on a traditional exercise bike?

As SELF has previously reported, low-impact cardio is a great alternative to running or plyometrics if you deal with joint pain. And if your pain is concentrated in your knees and back, a recumbent bike is an especially good option—even compared to a standard exercise bike, Dr. Fata-Chan says. “The recumbent bike has less demands on the knees and back, so it can be used as a regression,” he explains. He adds that recumbent bikes also put less stress on your core and trunk, due to their reclined seats.

Plus, recumbent bikes are the better choice for folks recovering from an injury. “While both [recumbent and upright bikes] are low impact, the recumbent is even less impact, making it a great option for rehab,” Dr. Fata-Chan says.

What should you look for when shopping for a recumbent bike?

Related:

• The Best Treadmills Help You Get Your Run In, Rain or Shine
• 5 Best Ellipticals for Low-Impact Exercise
• Olympians Say the Best Home Rowers Are Worth the Investment

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