Air Bike
Skip the guesswork: Air Bike leans on pure bodyweight leverage for a trunk that resists rather than folds.
How to do Air Bike
- Lie flat on your back with your hands placed behind your head.
- Lift your legs off the ground and bend your knees at a 90-degree angle.
- Bring your right elbow towards your left knee while simultaneously straightening your right leg.
- Return to the starting position and repeat the movement on the opposite side, bringing your left elbow towards your right knee while straightening your left leg.
- Continue alternating sides in a pedaling motion for the desired number of repetitions.
Air Bike Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Air Bike Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Air Bike
Swap Air Bike For
Air Bike — Frequently Asked Questions
How do you do the Air Bike?
Lie flat on your back with your hands placed behind your head. Lift your legs off the ground and bend your knees at a 90-degree angle. Bring your right elbow towards your left knee while simultaneously straightening your right leg. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Air Bike work?
The Air Bike primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Air Bike should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Air Bike good for beginners?
Yes. The Air Bike is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Air Bike?
Try the Cable Standing Lift, Band Bicycle Crunch or the Lever Seated Leg Raise Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
