Assault Bike
Full-body air resistance bike engaging quads, glutes, lats, and arms to build cardiovascular endurance and conditioning; ideal for HIIT with dynamic resistance that increases with effort.
About Exercise
Equipment
Assault Bike
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Calves, Triceps, Biceps, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
High
Muscle Breakdown
View Muscle MapQuads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Lats
6/10Shoulders
6/10Anterior Delts, Rear Delts
Calves
5/10Gastrocnemius, Soleus
Triceps
5/10Biceps
5/10Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-90 seconds • For interval training
How to Perform
Adjust seat height so your knee has a slight bend at the bottom pedal position and forward so knee aligns over foot at 9 o'clock pedal. Mount by stepping over frame, place feet on pedals, and grip moving handlebars.
- Engage core and sit upright with back straight.
- Push pedals through full stroke with forefoot drive while pulling and pushing handlebars alternately.
- Synchronize arm push with opposite leg push for reciprocal motion.
- Maintain smooth cadence without jerky movements.
- Monitor console for pace and continue until target time or distance reached.
Coaching Tips
Form Cues
- Core tight, back straight.
- Elbows tucked, shoulders down.
- Drive through forefoot.
- Synchronize arms and legs.
- Breathe steadily.
Breathing
Inhale during recovery phases and exhale forcefully during intense efforts; brace core continuously to maintain posture.
Tempo
1-0-1
Range of Motion
Full pedal rotation from 6 o'clock extension to 12 o'clock flexion; handlebars move through complete push-pull arc without locking elbows.
Safety
Safety Notes
- Ensure stable surface and clear space around machine.
- Start slow if new to cardio.
- Stop if dizzy or pained.
- Keep hands from fan and chains.
- Hydrate during sessions.
Spotting
No spotting needed; self-supported machine with built-in stability.
Common Mistakes
- Rocking hips from poor seat height.
- Flaring elbows reducing power.
- Uneven leg pressure causing imbalance.
- Slouching forward straining back.
When to Avoid
- Acute knee pain
- Recent lower back injury
- Cardiovascular conditions without clearance
Flexibility Needed
- Basic hip and knee flexion
- Shoulder mobility for handlebar reach
Build Up First
- Familiarity with stationary cycling
- Ability to maintain upright posture
Also known as
Air Bike, Fan Bike
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