Exercise guide · Beginner · Compound
Air Bike: How to Do It & Muscles Worked
The air bike is a bodyweight exercise targeting the abdominal muscles and hip flexors. It involves a pedaling motion while lying on your back, alternating elbow-to-knee contact to engage the core.
How to do the air bike
- Step 1: Lie flat on your back with your hands placed behind your head.
- Step 2: Lift your legs off the ground and bend your knees at a 90-degree angle.
- Step 3: Bring your right elbow towards your left knee while simultaneously straightening your right leg.
- Step 4: 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.
- Step 5: Continue alternating sides in a pedaling motion for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Air Bike alternatives
More exercises that train the abs as their main target:
-
3/4 Sit-Up
Abs · Body Weight · Beginner compound -
45° Side Bend
Abs · Body Weight · Beginner compound -
Alternate Heel Touchers
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Assisted Hanging Knee Raise
Abs · Assisted · Beginner compound -
Assisted Motion Russian Twist
Abs · Medicine Ball · Beginner compound -
Assisted Prone Rectus Femoris Stretch
Abs · Assisted · Beginner stretch -
Assisted Sit-Up
Abs · Assisted · Beginner compound -
Assisted Sit-Up with Wide
Abs · Assisted · Beginner compound
More abs exercises
-
Dead Bug
Abs · Body Weight · Beginner compound -
Hanging Leg Raise
Abs · Body Weight · Advanced compound -
Arm Slingers Hanging Bent Knee Legs
Abs · Body Weight · Intermediate compound -
Arm Slingers Hanging Straight Legs
Abs · Body Weight · Advanced compound -
Arms Overhead Full Sit-Up (Male)
Abs · Body Weight · Intermediate compound -
Assisted Hanging Knee Raise with Throw Down
Abs · Assisted · Advanced compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.