How to Do Bicycle Air Legs

Bicycle Air Legs is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bicycle Air Legs

  1. 01Lie supine on the floor with your hands resting comfortably at your sides.
  2. 02Raise your legs into the air and bend your knees to a ninety degree angle.
  3. 03Perform a pedaling motion as if riding a bicycle in the air.
  4. 04Ensure each leg reaches full extension before drawing the knee back toward the chest.
  5. 05Maintain rhythmic breathing while keeping your neck and shoulders relaxed.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bicycle Air Legs

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on the full extension of the reaching leg to maximize hip flexor engagement.

Same coaching engine used inside the A90 app

05 / FAQ

Bicycle Air Legs questions

What muscles does Bicycle Air Legs work?

Bicycle Air Legs is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Bicycle Air Legs correctly?

Lie supine on the floor with your hands resting comfortably at your sides. Raise your legs into the air and bend your knees to a ninety degree angle. Perform a pedaling motion as if riding a bicycle in the air. Ensure each leg reaches full extension before drawing the knee back toward the chest. Maintain rhythmic breathing while keeping your neck and shoulders relaxed.

What is the A90 coach tip for Bicycle Air Legs?

Focus on the full extension of the reaching leg to maximize hip flexor engagement.

Is Bicycle Air Legs suitable for beginners?

Bicycle Air Legs is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Bicycle Air Legs?

No. Bicycle Air Legs is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes bicycle air legs into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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