Standing Jumping Jack Air Bike

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Place your fingertips lightly behind your ears with your elbows flared out wide to the sides.
3. Engage your core by drawing your navel toward your spine to establish a stable base.

How to do it

1. Drive your right knee up toward your chest while simultaneously rotating your torso to bring your left elbow toward the rising knee.
2. Exhale sharply at the peak of the movement, focusing on the contraction in your obliques.
3. Return to the starting position and immediately repeat the movement on the opposite side in a fluid, alternating 'cycling' motion.
4. Maintain a fast, rhythmic tempo, staying light on the balls of your feet throughout the set.

Form checklist

• Keep your chest upright and avoid pulling your head forward with your hands.
• Ensure the rotation comes from your midsection rather than just moving your arms.
• Drive the knee as high as possible to fully engage the lower abdominals and hip flexors.
• Maintain a slight bend in the standing leg to absorb impact and improve balance.

Pro tips

• Focus on the 'rib-to-hip' connection; imagine wringing out your torso like a towel at the top of every rep.
• Keep your elbows pinned back to force your obliques to do the work of rotating the ribcage.

Make it harder

• Add a small hop on the standing leg as you crunch to turn the movement into a plyometric exercise.
• Increase the speed of the transitions while maintaining a full range of motion for maximum metabolic demand.

Frequently asked

What muscles does the standing jumping jack air bike work?

The standing jumping jack air bike primarily targets the adductors, glutes, hamstrings, hip flexors, and quadriceps, and also works the abs, deltoids, obliques, and triceps as secondary muscles.

What equipment do you need for the standing jumping jack air bike?

The standing jumping jack air bike requires no equipment — just your body weight.

Is the standing jumping jack air bike good for beginners?

Yes. The standing jumping jack air bike is a beginner-friendly movement and a strong foundation to build on.

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