Airdyne Bike

How to do it

Adjust the seat of the AirDyne bike so that your knees have a slight bend at the bottom of the pedal stroke. Sit on the saddle and place your feet on the pedals with your hands gripping the moving handles. Begin pedaling by pushing and pulling the handles as your legs cycle, keeping your back upright and core engaged. Maintain a steady breathing rhythm and adjust your pace or resistance to match your workout.

1. 1Feel your legs driving the pedals and your arms pumping the handles in sync
2. 2Keep your core engaged and maintain a steady breathing rhythm
3. 3Adjust resistance to feel an even burn through your lower and upper body

Common mistakes

• ×Avoid slouching or hunching your shoulders; keep an upright posture
• ×Don't grip the handles too tightly or let your knees flare out
• ×Avoid overextending your knees; maintain proper seat height

Muscles worked

The airdyne bike mainly works the glutes, quads, and hamstrings, with the lower back and calves assisting.

• GlutesPrimary
• QuadsPrimary
• HamstringsPrimary
• Lower BackSupport
• CalvesSupport