Standing Air Bike
Get your heart pumping with Standing Air Bike! A fun cardio workout engaging your core and improving coordination. No equipment needed!
The Standing Air Bike mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Standing Air Bike Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Quads (quadriceps femoris)
Standing Air Bike Variations and Alternatives
How to do the Standing Air Bike
1. Stand upright with your feet shoulder-width apart and your arms at your sides.
2. Begin by lifting your left knee towards your chest while simultaneously bringing your right elbow down towards your left knee, engaging your abdominal muscles as you do so.
3. Quickly switch to the other side, lifting your right knee towards your chest and bringing your left elbow down towards your right knee.
4. Continue this alternating motion as if you are pedaling a bicycle in the air.
5. Keep your core engaged throughout the exercise and maintain a continuous, controlled pace.
6. Focus on bringing your knees up as high as possible to fully engage your hip flexors and core.
7. If you want to increase the intensity, quicken the pace of your movements, ensuring that you maintain proper form and control.
8. Perform for the desired duration, taking breaks as needed, and aiming to work up to longer periods as your fitness improves.
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Standing Air Bike FAQs
What muscles does the Standing Air Bike work?
The Standing Air Bike mainly works the core, with help from the quads. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Standing Air Bike?
None. The Standing Air Bike is a bodyweight exercise, so you can do it anywhere.
What are some Standing Air Bike variations and alternatives?
Similar exercises include the Chair Air Bike, Air Bike, Cardio Assault-Bike and Elevated Cycling.
Training calculators
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