Exercise guide
Air Bike
- Intermediate
- Compound
- Timed hold
- Lower legs
- Shoulders
- Upper legs
- Waist
The Air Bike (Bicycle Crunch) is a highly effective core exercise that combines spinal flexion and rotation to target the entire abdominal wall and obliques simultaneously. It builds functional core strength and stability while engaging the hip flexors and quadriceps through a rhythmic pedaling motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your lower back pressed firmly into the floor.
- Place your fingertips lightly behind your head, keeping your elbows flared out wide to the sides.
- Lift your legs into a tabletop position with knees bent at 90 degrees and shins parallel to the floor.
- Engage your core to lift your head, neck, and shoulder blades slightly off the ground.
How to do it
- Simultaneously bring your right elbow toward your left knee while fully extending your right leg out at a 45-degree angle.
- Exhale sharply as you rotate your torso, focusing on bringing the shoulder—not just the elbow—toward the opposite hip.
- Inhale as you transition through the center and switch sides, bringing the left elbow toward the right knee while extending the left leg.
- Maintain a fluid, controlled 'pedaling' motion, keeping your shoulder blades off the mat throughout the entire set.
Form checklist
- Keep the lower back glued to the floor at all times to protect the spine.
- Avoid pulling on your neck with your hands; keep the chin tucked slightly.
- Fully extend the non-tucked leg to maximize lower abdominal and hip flexor engagement.
- Keep elbows wide to ensure the rotation comes from the torso rather than the arms.
Pro tips
- Focus on 'shoulder-to-knee' contact rather than 'elbow-to-knee' to force a deeper oblique contraction.
- Pause for one second at the peak of each rotation to eliminate momentum and increase time under tension.
Make it harder
- Slow the tempo significantly (3 seconds per side) to emphasize isometric control and stability.
- Lower the extended leg closer to the floor (without arching your back) to increase the lever length and core demand.
Frequently asked
- What muscles does the air bike work?
- The air bike primarily targets the abs and obliques, and also works the adductors, erector spinae, glutes, and quadriceps as secondary muscles.
- What equipment do you need for the air bike?
- The air bike requires no equipment — just your body weight.
- Is the air bike good for beginners?
- The 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
- Alternate Leg Lift TwistIntermediate · abs, obliques, and quadriceps
- Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques
- Ardha Matsyendrasana Yoga PoseIntermediate · abs, glutes, obliques, and trapezius