Core · Bodyweight
Standing Twist Air Bike
How to do the standing twist 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
- time
- Movement
- Rotation
- Mechanic
- Compound
How to do it
Stand tall and lift one knee while twisting your torso so the opposite elbow drives across toward it. Lower and immediately repeat on the other side, alternating in a steady bicycle rhythm while standing. Keep the core braced for the set duration.
- 1Obliques rotating the elbow toward the opposite knee
- 2Hip flexors lifting each knee high
- 3Balance steady as you switch sides
Common mistakes
- Hunching the back instead of twisting
- Letting the standing knee buckle inward
- Twisting so fast the range gets shallow
Muscles worked
The standing twist air bike mainly works the obliques and hip flexors, with the upper abs, lower abs, quads, and glutes assisting.
- ObliquesPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- Lower BackMinor
- HamstringsMinor
- CalvesMinor
- Front DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the standing twist 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.