Standing Air Bike

Standing Air Bike


This exercise involves standing on a stationary bike and pedaling with your legs while using your arms to pump back and forth. It is a high-intensity cardio workout that targets the entire body.

Muscle Group

Equipment Required

Standing Air Bike Instructions

  1. Stand with your feet shoulder-width apart and your arms bent at a 90-degree angle, with your elbows close to your sides.
  2. Begin by bringing your right knee up towards your chest while simultaneously bringing your left elbow down to meet it.
  3. Return to the starting position and repeat on the other side, bringing your left knee up towards your chest while bringing your right elbow down to meet it.
  4. Continue alternating sides, moving as quickly as possible while maintaining proper form.
  5. Complete 3 sets of 20 repetitions, or adjust the number of sets and repetitions to fit your fitness level.

Standing Air Bike Form & Visual

Standing Air Bike

Standing Air Bike Benefits

  • Improves cardiovascular endurance
  • Burns calories and aids in weight loss
  • Strengthens leg muscles, including quadriceps, hamstrings, and calves
  • Engages core muscles for stability and balance
  • Low-impact exercise that is easy on joints
  • Can be done indoors or outdoors with minimal equipment

Standing Air Bike Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Abdominals
  • Obliques
  • Erector Spinae
  • Deltoids
  • Biceps
  • Triceps

Standing Air Bike Variations & Alternatives

  • Seated Air Bike
  • Recumbent Air Bike
  • Upright Air Bike
  • Dual Action Air Bike