Legs · Stationary Bike
Assault Bike
How to do the assault bike, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stationary Bike
- Difficulty
- Intermediate
- Logged as
- Timed
- Movement
- Gait
- Mechanic
- Compound
How to do it
Use the assault bike for short, high-intensity sprints, pushing both arms and legs to generate maximum power output.
- 1Drive through your hips and squeeze your glutes at the top; you should feel them powering the movement
- 2Move in a smooth, rhythmic manner; you should feel your legs and core working to keep you balanced
- 3Move deliberately and with control rather than relying on speed or momentum
Common mistakes
- Don't feel pain or strain in unrelated areas; adjust your load or range if you do
- Don't hunch your shoulders or slouch; avoid sloppy, uncontrolled steps
- Don't use momentum or rush through the reps, quality trumps quantity
Muscles worked
The assault bike works the biceps, triceps, mid chest, lats, lower back, upper abs, lower abs, quads, glutes, hamstrings, calves, side delts, forearms, upper traps, and obliques.
- BicepsSupport
- TricepsSupport
- Mid ChestSupport
- LatsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- Side DeltsSupport
- ForearmsSupport
- Upper TrapsSupport
- ObliquesSupport
Kovo programs the assault bike for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
- How to do the b stance rdl
Last reviewed April 2026.