About this exercise
A plyometric conditioning exercise in which you jump and alternately drive your knees in a bicycle-pedaling motion while airborne. It builds core strength, lower-body power, and cardiovascular fitness.
Jumping Air Bike
Step by step instructions, muscle activation and variants for the Jumping Air Bike.
MediumAbsQuadriceps
How to Perform
- Stand with feet shoulder-width apart and arms slightly raised at your sides
- Jump explosively off both feet
- While airborne, drive one knee up toward your chest and extend the opposite leg back in a pedaling motion
- Land softly on both feet with knees slightly bent to absorb the impact
- Immediately jump again, driving the opposite knee up
- Continue alternating the knee drive with each jump in a fluid, cycling rhythm
Muscle Activation
Primary
AbsQuadriceps
Secondary
CoreObliques
Common Mistakes
Common mistakes content is coming soon.
About the Jumping Air Bike
The Jumping Air Bike is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore