Air Bike
Air Bike is a cardiovascular conditioning – simultaneous arm and leg work exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Pectoralis major, Latissimus dorsi, Triceps brachii
- Exercise type
- Cardiovascular conditioning – simultaneous arm and leg work
Exercise technique
- Adjustment
Adjust the seat so your knee remains slightly bent when the pedal is at its lowest point.
- Grip
Grasp the handles without bending your wrists.
- Start
Begin moving the pedals and handles together at a low speed.
- Arm rhythm
Maintain reciprocal arm movement, pushing with one arm as you pull with the other.
- Leg rhythm
Keep your knees aligned with your feet and pedal smoothly through each full revolution.
- Intensity
Increase arm and leg speed while keeping your hips steady on the seat.
- Finish
Gradually reduce your effort until the fan slows, and dismount once the handles have stopped.
Key technique points
- Use both pushing and pulling actions.
- Keep your hips steady on the seat.
- Do not shrug your shoulders toward your ears.
- Keep your knees aligned with the pedals.
- Maintain trunk control as speed increases.
- Keep the path of the moving handles clear.
Common mistakes
Using only the arms
Do not stop contributing with your legs and drive every revolution with your shoulders.
Bouncing on the seat
Do not let your hips bounce uncontrollably at a high cadence.
Bending the wrists
Do not bend your wrist backward as you push the handle.
Raising the shoulders
Do not finish the pull by tensing your neck.
Setting the seat too far away
Do not lock your knee and rotate your hips to reach the pedal.
Dismounting while the fan is moving
Do not take your feet off the pedals before the handles stop moving.
Frequently asked questions
Air Bike: why is “Using only the arms” a mistake?
Do not stop contributing with your legs and drive every revolution with your shoulders.
Air Bike: why is “Bouncing on the seat” a mistake?
Do not let your hips bounce uncontrollably at a high cadence.
Air Bike: why is “Bending the wrists” a mistake?
Do not bend your wrist backward as you push the handle.
Air Bike: why is “Raising the shoulders” a mistake?
Do not finish the pull by tensing your neck.
Air Bike: why is “Setting the seat too far away” a mistake?
Do not lock your knee and rotate your hips to reach the pedal.
Air Bike: why is “Dismounting while the fan is moving” a mistake?
Do not take your feet off the pedals before the handles stop moving.
What should I focus on when doing Air Bike?
Use both pushing and pulling actions. Keep your hips steady on the seat. Do not shrug your shoulders toward your ears. Keep your knees aligned with the pedals. Maintain trunk control as speed increases. Keep the path of the moving handles clear.
Related exercises
- Assisted Pistol Squat
- 45-degree Back Extension
- Back Squat
- Barbell Hip Thrust
- Barbell Push Press
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.