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What Muscles Do Air Bike Work The Most?

What Muscles Do Air Bike Work The Most?

Nicollette Guido |

What Muscles Do Air Bikes Work The Most?

You might already know the answer to the question, “what is an air bike?” But, what muscles do air bike work? “A lot of them” isn’t a very satisfactory answer, huh? Well, that doesn’t mean it’s not true. So, what are the benefits of air bike exercise? The full-body workout is one of the defining characteristics of an air bike over other stationary bikes and over most other gym equipment. You’re working core muscles, including upper body and lower body, all at the same time.

So, in other words, a lot of them.

But if you’re looking for a more in-depth answer to your question, what muscles do air bikes work the most? then not to worry. You’ll find it here.

#1 Air Bikes Work Lower Body Muscles

There’s no hill you can climb and then coast down with an air exercise bike with fan wheel; the harder you pedal, the higher the resistance—in a never-ending loop. That feature makes an air bike ideal to build strength in your lower body.

The lower body air bike muscles worked include:1

  • Hip flexors
  • Glutes
  • Quadriceps
  • Hamstrings
  • Calves

You can also switch between seated and standing positions to use the widest range of muscles.

#2 Air Bikes Work Upper Body Muscles

While your legs may be the powering force of the air bike, your arms certainly aren’t taking time off. An indoor exercise air bike is powered by both foot pedals and upright levers with handles for you to push forward and pull back on. This additional power source helps the fan cycle faster and subsequently adds more resistance.

When you pull one of the handles toward you, it works your:

  • Back muscles
  • Rear deltoids
  • Biceps

And when push one of the handles away from you, it works your:

  • Front deltoids
  • Chest muscles
  • Triceps

#3 Air Bikes Work Core Muscles

If you haven’t tried an air stationary bike yet, you may be thinking you’ll be sitting on a bicycle and maybe flapping your arms around a bit. That’s not exactly the case.

Because you’re powering the bike with both legs and arms, your core muscles are engaged in keeping you balanced on the seat and improving your stability.2 

The air bike is working your:3

  • Abdominal muscles
  • Obliques
  • Lower back muscles

#4 Bonus! Air Bikes Work the Heart

Don’t forget the most important muscle of all: the heart! Air bikes provide a major cardio workout with aerobic exercise that raises your heart rate. And with full-body engagement plus responsive resistance, you can reach that point of exertion faster and hit a higher intensity than with old-school stationary bikes.

How Are You Trying to Work Your Muscles?

Before you jump into specific workout plans, let’s figure out what kind of supersoldier or supermodel you’re trying to become. Beyond just which muscles are working, you can also cater your workout based on the strength goals you’re working toward:

  • Toning – If your muscles are lean and strong, they’re considered toned. If you’re looking to tighten and shape your muscles, aim for light to medium intensity interval training at longer intervals.4
  • Defining – Similar to toning, defining is referring to the appearance of muscles at rest, but more so in relation to body fat. If you’re looking for muscle definition, your muscles need to be toned and surrounded by a low level of excess body fat. Combine low intensity air bike use set for longer durations with a balanced meal plan to achieve muscle definition.
  • Strengthening – If you’re more interested in what your muscles can accomplish than how they look, then strengthening is probably your ultimate fitness goal. Muscles are going to become toned and then bulk up in the process of strengthening. Focus on increasing both the duration and intensity of your workouts to consistently strengthen your body.
  • Bulking – For bigger muscles with increased mass, you’re going to need more than Popeye’s can of spinach. Push your intensity level to the max during interval training with a shorter duration and fewer reps. Focus on powering past your comfort level to force muscle growth. Add more intervals and duration over time to keep pushing the limit as your muscles get stronger.

Although full-body engagement is a key feature of an air bike, you can also isolate and focus on muscle groups by engaging only the pedals or only the handles.

Can I Get Bigger Legs From Air Cycling?

An air bike provides users a low-impact option compared to running, which can still build muscle at a higher intensity. Whether you’re dealing with joint pain now or are looking to prevent it, your body will thank you for slowing your jogs down to walks and getting your glutes, quads, hammies, and calves on an air bike.

Does Air Cycling Slim Your Legs?

Looking to pare down your leg size? If you want a sleeker lower profile rather than concentrating on building up those muscles, an air indoor cycling bike can help you get there, too.

Rather than focusing on high-intensity bursts and pushing your muscles to the max, plan a lower-intensity, longer air bike workout.

Work Your Muscles With Tru Grit

High-intensity cardio exercise and muscle growth require stamina, dedication, and grit, but between workout afterglow and the sculpting you’ll achieve, it will be well worth it. An air bike is a great way to move your body toward its best version.

At Tru Grit, we believe in high-powered exercise machines and equipment that’s just as tough as you.

Our Grit Bike is made for those who can’t settle for anything but their best. It’s crafted from industrial-grade steel with a MIG-welded chassis, ready to take whatever punishment you put it through and keep you moving toward your ultimate fitness goals.


ApexBikes. What Muscles does an Air Bike Work?

When Women Inspire. 10 health benefits of air bike exercise: What does air cycling do?

National Academy of Sports Medicine (NASM). Toning vs. Bulking Up: What's the Difference?

Chron. The Difference Between Toning Muscle and Bulking Muscle.