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All exercises

Air bike

Beginner

Air bike is a compound machine exercise for the full body, also working the quads, hamstrings, glutes, chest, upper back, and triceps.

What it works

Primary muscle

Full body

Also works

QuadsHamstringsGlutesChestUpper backTriceps

Equipment
Machine
Movement
Conditioning
Type
Compound
Logged as
Distance and time
Suggested rest
1 min

How to do it

  1. 1Set the seat so the knee has a slight bend at the bottom of the pedal stroke, and take the handles at chest height.
  2. 2Push and pull the handles in time with the legs: the arm on the side of the descending pedal pushes forward.
  3. 3Sit tall with the core braced and drive through the whole foot; do not let the shoulders round toward the handles.
  4. 4The resistance is the air — the harder you go, the harder it gets — so pick a pace you can hold for the set time.
  5. 5For intervals, build to the target pace over the first five seconds rather than sprinting from a standstill.
  6. 6Ride for the set time, distance or calories, and keep the legs turning slowly to recover between efforts.

What to do instead

  • Stationary bike runMachine
  • Rowing machineMachine
  • Ski ergometerMachine

Easier variations

  • Stationary bike runMachine
Logged today · 1 min restAir bike

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