About this exercise
A standing oblique exercise that mimics the motion of a bicycle crunch. While standing, you alternately drive each knee up and rotate the opposite elbow toward it, engaging the obliques and core without any equipment.
Standing Air Bike
Step by step instructions, muscle activation and variants for the Standing Air Bike.
EasyObliques
How to Perform
- Stand with feet hip-width apart and place both hands behind your head, elbows wide
- Brace your core and lift your right knee toward your waist
- Simultaneously rotate your torso and bring your left elbow toward your rising right knee
- Lower your right leg and repeat on the opposite side, driving the left knee up toward the right elbow
- Continue alternating sides in a smooth, rhythmic motion
- Keep your back tall and avoid pulling on your neck throughout
Muscle Activation
Primary
Obliques
Secondary
AbsCore
About the Standing Air Bike
The Standing 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.
