Air Bike
Learn how to do Air Bike with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Air Bike is a Air Bike exercise that primarily targets the Quadriceps, with secondary activation of the Quadriceps, Glutes, Hamstrings, Shoulders. It has a MET value of 8, meaning a 70 kg person burns approximately 280 calories in a 30-minute session.
How to Do Air Bike
A full-body cardio machine that challenges both upper and lower body in high-intensity efforts or steady-state conditioning.
💡 Instructions:
Sit on the seat and adjust height so your knees are slightly bent at the bottom.
Grip the handles firmly and place feet on the pedals.
Push and pull with your arms while pedaling with your legs.
Keep your back tall and core engaged throughout.
Maintain pace or alternate sprints and recovery based on the goal.
⚠️ Common mistakes:
Relying only on legs (no arm push/pull)
Slouching forward with poor posture
Sprinting without pacing in long efforts
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Start Free TrialMuscles Worked by Air Bike
Equipment
- Air Bike
Calorie Calculator
MET 8Calories = MET × weight (kg) × time (hours)
Quick Facts: Air Bike
- Type
- Air Bike exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Quadriceps, Glutes, Hamstrings, Shoulders
- MET value
- 8
- Calories (30 min, 70 kg)
- ≈ 280 cal
- Video quality
- 4K with male and female demonstrations
More Cardio Exercises
FAQ: Air Bike
What muscles does Air Bike work?
Air Bike primarily targets the Quadriceps, with secondary engagement of the Quadriceps, Glutes, Hamstrings, Shoulders.
How do you do Air Bike correctly?
A full-body cardio machine that challenges both upper and lower body in high-intensity efforts or steady-state conditioning. 💡 Instructions:...
Is Air Bike good for beginners?
Air Bike has a MET value of 8, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Air Bike?
Air Bike requires: Air Bike.
What are the benefits of Air Bike?
Air Bike strengthens the Quadriceps, engages the Quadriceps and Glutes and Hamstrings and Shoulders, builds functional strength using Air Bike. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Air Bike?
Similar exercises to Air Bike include Bike, Burpee, Burpee – Lateral Jump, Burpee – With Push-Up. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Air Bike better than Bike?
Both Air Bike and Bike target the Quadriceps. Air Bike uses Air Bike, while Bike offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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