Sitting Air Bike On A Chair

Muscles worked

Setup

1. Sit on the front edge of a sturdy chair or flat bench with your feet flat on the floor.
2. Place your hands lightly behind your ears with elbows flared out, or grip the sides of the chair for extra stability.
3. Lean your torso back slightly (about 30-45 degrees) while keeping your spine neutral and chest lifted to engage the core.

How to do it

1. Lift both feet off the floor and exhale as you drive your right knee toward your chest while rotating your torso to bring your left elbow toward that knee.
2. Inhale as you return to the center lean, then immediately repeat on the opposite side, bringing your left knee toward your right elbow.
3. Continue alternating sides in a smooth, rhythmic 'pedaling' motion, keeping your feet hovering off the floor the entire time.
4. Maintain a controlled tempo, focusing on the quality of the abdominal contraction rather than speed.

Form checklist

• Rotate from the ribcage and mid-back rather than just pulling your elbows forward.
• Keep your chest open and avoid pulling on your neck or tucking your chin to your chest.
• Ensure your lower back remains stable; do not allow it to excessively arch as you extend your legs.
• Keep your core braced and belly button pulled in toward your spine throughout the movement.

Pro tips

• To maximize oblique engagement, focus on bringing the shoulder toward the opposite knee rather than just the elbow.
• Slow down the leg extension phase to increase time under tension for the lower abdominals.

Make it harder

• Extend the non-working leg fully straight and hold it just above the floor to increase the lever arm and difficulty.
• Perform the movement with your arms extended straight overhead to shift the center of gravity and increase the demand on the core.

Frequently asked

What muscles does the sitting air bike on a chair work?

The sitting air bike on a chair primarily targets the abs and obliques, and also works the erector spinae and glutes as secondary muscles.

What equipment do you need for the sitting air bike on a chair?

The sitting air bike on a chair requires no equipment — just your body weight.

Is the sitting air bike on a chair good for beginners?

The sitting air bike on a chair 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