air bike: technique and muscles worked

How to do this exercise

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.

Equipment: Body weight
Body part: Abdominals Thighs
Target muscle: Rectus abdominis Internal obliques External obliques
Secondary muscle: Quadriceps Rectus abdominis Transverse abdominis Internal obliques External obliques

Hypertrophy grade

Average5 / 10

Nemeo’s take

The bicycle crunch is a versatile exercise, excellent for overall activation of the abdominals and obliques, but limited for pure hypertrophy due to tension mainly generated in the contracted position. Unlike hanging leg raises or the abdominal wheel, it offers less progressive overload and the stability of the core can limit the intensity. A good activation tool, it excels in muscle isolation without equipment, but quickly reaches its limits for maximum muscle development.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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air bike

How to do this exercise

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