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Air Bike

The Air Bike primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Abdominals

How to perform Air Bike

  1. Step 1. Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
  2. Step 2. Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.
  3. Step 3. Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
  4. Step 4. Go back to the initial position as you breathe in.
  5. Step 5. Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
  6. Step 6. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

Frequently asked questions

What is the proper technique for the air bike exercise?

Lie on your back with your lower back pressed firmly into the floor. Alternate bringing one knee toward your chest while twisting your torso to touch the opposite elbow to that knee.

What muscles does the air bike target?

The air bike primarily targets the abdominal muscles, specifically the rectus abdominis and obliques. The continuous twisting motion ensures high engagement across the entire core.

What are common mistakes to avoid during the air bike?

A frequent mistake is pulling on the neck with your hands, which can cause cervical strain. Another error is rushing the movement instead of focusing on a controlled, deliberate rotation.

How can beginners modify the air bike exercise?

Beginners can perform the movement with their feet resting flat on the floor between repetitions. Alternatively, standard crunches or lying knee raises can build the baseline core strength needed.

How should I program the air bike into my workout routine?

Include the air bike at the end of your workout or during a dedicated core circuit. Aim for 3 to 4 sets of 15 to 20 repetitions per side, performing the exercise 2 to 3 times a week.

Sample sets & reps for Air Bike

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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