Air Bike (VERSION 2)
The Air Bike is a full-body cardio exercise that engages multiple muscle groups while improving endurance.
- Begin by sitting on the bike with your feet on the pedals.
- Grip the handlebars firmly and start pedaling.
- Simultaneously push and pull the handlebars to engage your upper body.
- Maintain a steady pace, focusing on your breathing and posture.
How to perform the Air Bike (VERSION 2)
- Set up. Set up in a stable, balanced starting position appropriate for the Air Bike (VERSION 2) using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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