Legs · Bodyweight
Jumping Air Bike Arm Swing
How to do the jumping air bike arm swing, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Stand tall, then jump up while driving one knee toward your chest and pumping the opposite arm as if pedaling a bike. Land softly and immediately switch sides, keeping a quick, rhythmic bounce. Stay light on the balls of your feet.
- 1Heart rate climbing as you drive the knees up
- 2Soft, springy landings through the balls of your feet
- 3Opposite arm and knee working together in rhythm
Common mistakes
- Don't land flat-footed or with locked knees
- Avoid hunching forward; keep your chest tall
- Don't let the pace fall apart and lose rhythm
Muscles worked
The jumping air bike arm swing mainly works the hip flexors and calves, with the quads, lower abs, obliques, glutes, hamstrings, front delts, and tibialis anterior assisting.
- Hip FlexorsPrimary
- CalvesPrimary
- QuadsSupport
- Lower AbsSupport
- ObliquesSupport
- GlutesSupport
- HamstringsSupport
- Front DeltsSupport
- Tibialis AnteriorSupport
- Upper AbsMinor
- Side DeltsMinor
- Rear DeltsMinor
Kovo programs the jumping air bike arm swing 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 hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.