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
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Spinning / Stationary Biking
Others
Quads, Hamstrings
Dumbbell Squat with Bicep Curl
Dumbbells
Quads, Glutes
Resistance Band Leg Drive
Bands
Quads
Resistance Band Lunge
Bands
Quads, Glutes
Resistance Band Lying Alternate Leg Press
Loop Bands
Quads
Resistance Band Machine Hack Squat
Hack Squat Machine, Bands
Quads
Resistance Band Overhead Squat
Bands
Quads, Glutes
Resistance Band Reverse Lunge
Bands
Glutes, Quads
Resistance Band Reverse Lunge with Pallof Press
Bands
Glutes, Quads
Resistance Band Single-Leg Leg Press
Bands
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
