Core · Bodyweight
Standing Jumping Jack Air Bike
How to do the standing jumping jack air bike, 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 and perform a jumping jack, then on the next beat drive one knee up and across toward the opposite elbow like an air bike. Alternate jacks with cross-body knee drives in a continuous cardio rhythm. Keep your core engaged and land softly.
- 1Obliques crunching as the knee drives toward the opposite elbow
- 2Shoulders and hips working through the jumping-jack range
- 3Soft, athletic landings off the balls of your feet
Common mistakes
- Landing stiff-legged or heavy on your heels
- Rounding forward instead of rotating the trunk
- Letting the pace outrun your control
Muscles worked
The standing jumping jack air bike mainly works the obliques, lower abs, and hip flexors, with the upper abs, quads, calves, side delts, upper traps, glutes, hamstrings, front delts, and adductors assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- QuadsSupport
- CalvesSupport
- Side DeltsSupport
- Upper TrapsSupport
- GlutesSupport
- HamstringsSupport
- Front DeltsSupport
- AdductorsSupport
- LatsMinor
- Lower BackMinor
- Tibialis AnteriorMinor
Kovo programs the standing jumping jack air 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.