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.

4K
MET 8 Quadriceps QuadricepsGlutesHamstringsShoulders Air Bike

Air Bike is an 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 kcal 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:


  1. Sit on the seat and adjust height so your knees are slightly bent at the bottom.

  2. Grip the handles firmly and place feet on the pedals.

  3. Push and pull with your arms while pedaling with your legs.

  4. Keep your back tall and core engaged throughout.

  5. 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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Muscles & equipment

Primary muscleQuadricepsSecondary muscleGlutesSecondary muscleHamstringsSecondary muscleShoulders
EquipmentAir Bike

Calorie Calculator

MET 8
Estimated burn
280 kcal

kcal = 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

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Bike
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Burpee
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Burpee – Lateral Jump
MET 9

Burpee – Lateral Jump

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Burpee – With Push-Up
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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

Bike
MET 6

Bike

  • No equipment
Burpee
MET 9

Burpee

  • No equipment
Burpee – Lateral Jump
MET 9

Burpee – Lateral Jump

  • No equipment
Burpee – With Push-Up
MET 9

Burpee – With Push-Up

  • No equipment
Butt Kicks
MET 5

Butt Kicks

  • No equipment

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