Jumping Air Bike

Muscles worked

Setup

1. Adjust the bike seat so it does not interfere with your movement while standing.
2. Place the balls of your feet firmly on the center of the pedals.
3. Grip the handles at shoulder height with a firm, overhand grip.
4. Stand up off the saddle, keeping a slight bend in your knees and your core braced.

How to do it

1. Drive one pedal down explosively while simultaneously pushing the same-side handle forward and pulling the opposite handle back.
2. Immediately 'jump' into the next pedal stroke, switching your leg and arm positions with maximum speed and power.
3. Exhale sharply with every explosive drive to maintain intra-abdominal pressure and core stability.
4. Maintain a 1:1 tempo, ensuring the transition between sides is seamless and high-velocity.

Form checklist

• Keep your spine neutral and avoid excessive rounding of the upper back.
• Ensure your knees track directly over your toes without caving inward.
• Minimize side-to-side hip swaying by engaging your obliques to keep the torso centered.
• Keep your head up and gaze forward to maintain an open airway.

Pro tips

• Focus on the 'pull' phase of the handles; this creates a cross-body tension that significantly increases oblique activation.
• Think of the movement as a vertical sprint, using your body weight to 'jump' into each pedal stroke for maximum wattage.

Make it harder

• Incorporate Tabata intervals, performing 20 seconds of maximum effort followed by 10 seconds of rest.
• Remove your feet from the pedals momentarily at the top of the stroke to increase the 'jumping' plyometric demand on the descending leg.

Frequently asked

What muscles does the jumping air bike work?

The jumping air bike primarily targets the abs and obliques, and also works the calves, glutes, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the jumping air bike?

The jumping air bike requires no equipment — just your body weight.

Is the jumping air bike good for beginners?

The jumping air bike is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• 90 To 90Beginner · abs, glutes, obliques, and quadriceps
• 90 To 90 SwitchIntermediate · abs, glutes, obliques, and quadriceps
• Air BikeIntermediate · abs and obliques