10 Best Stationary Rowing Alternatives for Quads-Focused Cardio

Ranked Stationary Rowing Alternatives

10 substitutes, ranked by how closely each one matches the Stationary Rowing on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Treadmill Running

   82% match

   • Quads
   • Machine
   • Beginner
   • Compound

   Pick this when you want an easier version that still works the quads.

   How to perform this exercise

   1. To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
   2. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than running outside. A 150 lb person will burn over 450 calories running 8 miles per hour for 30 minutes. Maintain proper posture as you run, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Stationary Rowing
   • Equipment: a cardio machine, the same as the Stationary Rowing
   • Body position: standing, not seated
2. 

   2. Recumbent Bike

   80% match

   • Quads
   • Machine
   • Beginner
   • Compound

   How to perform this exercise

   1. To begin, seat yourself on the bike and adjust the seat to your height.
   2. Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
   3. Recumbent bikes offer convenience, cardiovascular benefits, and have less impact than other activities. A 150 lb person will burn about 230 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more running.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Stationary Rowing
   • Equipment: a cardio machine, the same as the Stationary Rowing
   • Body position: seated, the same as the Stationary Rowing
3. 

   3. Stationary Bicycling

   78% match

   • Quads
   • Machine
   • Intermediate
   • Compound

   Pick this when you want to work the quads one side at a time.

   How to perform this exercise

   1. To begin, seat yourself on the bike and adjust the seat to your height.
   2. Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Stationary Rowing
   • Equipment: a cardio machine, the same as the Stationary Rowing
   • Body position: seated, the same as the Stationary Rowing
4. 

   4. Bicycling

   78% match

   • Quads
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. To begin, seat yourself on the bike and adjust the seat to your height.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Stationary Rowing
   • Equipment: a cardio machine, the same as the Stationary Rowing
   • Body position: seated, the same as the Stationary Rowing
5. 

   5. Elliptical Trainer

   76% match

   • Quads
   • Machine
   • Beginner
   • Compound

   How to perform this exercise

   1. To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
   2. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Stationary Rowing
   • Equipment: a cardio machine, the same as the Stationary Rowing
   • Body position: standing, not seated
6. 

   6. Stairmaster

   76% match

   • Quads
   • Machine
   • Beginner
   • Compound

   How to perform this exercise

   1. To begin, step onto the stairmaster and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise.
   2. Pump your legs up and down in an established rhythm, driving the pedals down but not all the way to the floor. It is recommended that you maintain your grip on the handles so that you don't fall. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
   3. Stairmasters offer convenience, cardiovascular benefits, and usually have less impact than running outside. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Stationary Rowing
   • Equipment: a cardio machine, the same as the Stationary Rowing
   • Body position: standing, not seated
7. Play demonstration

   7. Stationary Bike Run

   74% match

   • Cardio
   • Other
   • Intermediate
   • Compound

   A looser match: it works the heart and lungs rather than the quads.

   How to perform this exercise

   1. Adjust the seat height and position to ensure proper alignment.
   2. Place your feet on the pedals and secure them with the straps if available.
   3. Start pedaling at a comfortable pace.
   4. Maintain a steady rhythm and increase the resistance as desired.
   5. Engage your core muscles to maintain stability and proper posture.
   6. Continue pedaling for the desired duration of your workout.
   7. Gradually decrease the resistance and slow down before coming to a complete stop.
   8. Stretch your legs and cool down after the workout.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: your heart and lungs, not quads
   • Equipment: a cardio machine, the same as the Stationary Rowing
   • Body position: seated, the same as the Stationary Rowing
8. 

   8. Step Mill

   73% match

   • Quads
   • Machine
   • Beginner
   • Compound

   How to perform this exercise

   1. To begin, step onto the stepmill and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Use caution so that you don't trip as you climb the stairs. It is recommended that you maintain your grip on the handles so that you don't fall.
   2. Stepmills offer convenience, cardiovascular benefits, and usually have less impact than running outside while offering a similar rate of calories burned. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Stationary Rowing
   • Equipment: a cardio machine, the same as the Stationary Rowing
   • Body position: standing, not seated
9. 

   9. Treadmill Jogging

   70% match

   • Quads
   • Machine
   • Beginner
   • Compound

   How to perform this exercise

   1. To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
   2. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than jogging outside. A 150 lb person will burn almost 250 calories jogging for 30 minutes, compared to more than 450 calories running. Maintain proper posture as you jog, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Stationary Rowing
   • Equipment: a cardio machine, the same as the Stationary Rowing
   • Body position: standing, not seated
10. Play demonstration

    10. Hands Bike

    64% match

    • Pectorals
    • Machine
    • Beginner
    • Isolation

    How to perform this exercise

    1. Adjust the seat height and handlebar position to a comfortable level.
    2. Sit on the ergometer with your back straight and feet on the pedals.
    3. Grasp the handles with your hands and position your arms at a 90-degree angle.
    4. Start pedaling with your hands, pushing and pulling the handles in a controlled motion.
    5. Continue pedaling for the desired duration or number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches

    • Primary muscle: pectorals, not quads
    • Equipment: a cardio machine, the same as the Stationary Rowing
    • Body position: seated, the same as the Stationary Rowing