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Cardio ยท Locomotion

Air Bike

A compound locomotion exercise for the quads, done with a cardio machine. It also works the front delts and glutes.

Cardio machine Compound Distance and time Also called: assault bike, fan bike

Muscles worked

Primary

Quads

Do most of the work.

Secondary

Front delts and Glutes

Help during each rep.

  • QuadsFront of the thighsPrimary
  • Front deltsFront of the shouldersSecondary
  • GlutesHips and seatSecondary

How to do it

  1. Set up the machine. Adjust the seat, straps or speed so you start at an easy pace.
  2. Stay tall and relaxed.
  3. Steady, even pace you can hold.
  4. Breathe rhythmically.
  5. Go for distance or time. Pick a pace you can hold and log the distance and time when you finish.

Common mistakes

  • Starting too fast. Warm up at an easy pace before you push.
  • Holding the breath. Breathe in a steady rhythm.

Cardio machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.