Muscles Worked by Assault Bikes: Tips to Maximize Results

Looking to tone up your entire body in record time?

Assault bikes are the perfect way to do just that. They work muscles you didn’t even know you had and help you burn fat and calories as no other machine can.

With an assault bike, there’s no need for a lot of space – meaning you can use it at home, in the office, or anywhere else you might want to get a great workout. You don’t even have to be a fitness expert to use one – anyone can jump on and start pedaling away.

Read this article to learn more about how an assault bike can help you achieve your fitness goals!

What Are Assault Bikes?

Assault bikes are a type of exercise equipment that can be found in many gyms and fitness studios. Also known as air bikes or fan bikes, assault bikes are designed to provide a challenging workout by simulating the experience of riding a bicycle outdoors. 

The bike has a large fan that generates resistance, making it difficult to pedal. This resistance can be adjusted to make the bike easier or harder to ride. 

Besides, the bike’s digital display shows essential stats, including the distance and your calorie burn. Many people enjoy using assault bikes because they provide a great cardio workout and can be customized to meet each individual’s fitness level.

Read more: Assault Bike Benefits: The Good, The Bad, And The Risky

Muscles Worked by Assault Bikes

muscles worked by assault bikes

An assault bike works out your major muscle groups. We’ll explain how below while offering valuable tips to maximize your progress.

Hip Flexors

The hip flexors are a group of muscles located in the upper thighs and lower abdomen. They help you lift your knees toward your chest and bend at the waist. Hip flexors are essential for mobility, good posture, and reduced back pain.

When you pedal an assault bike, your hip flexors work to lift your legs up and down. That’s how they get activated.

Here’s how they become stronger:

  • Increasing the bike’s resistance makes the workout more challenging. As you get stronger, you’ll be able to ride the bike faster, and pedaling will become easier. The reason is your hip flexors will have developed more endurance and will be better able to handle the demands of the exercise. 
  • Act like you’re moving your legs through concrete. That way, you will force your hip flexors to work harder to push your legs.


assault bike work your glutes

An assault bike is an excellent tool for strengthening the glutes. When these muscles are strong, they can help support the spine and pelvis, improving your balance and stability. Besides, strong glutes can help to protect your knees from injury. 

The assault bike is a great way to build strength in the glutes because it allows you to work at a high intensity without putting too much stress on the joints. Thus, it’s an ideal exercise for people new to strength training or with previous injuries. 

To get the most out of your workout: 

  • Focus on pedaling with power and keeping a steady rhythm. 
  • Try standing up on the assault bike if the model allows you to.
  • Use a resistance band high up on your hamstrings to artificially create extra resistance.

Read more: Air Bike Vs. Spin Bike: Pros, Cons, And What To Choose


By pedaling hard and fast, you create a resistance that forces your quadriceps to work harder. This resistance can be varied by changing the gears on the bike. 

Besides, the assault bike is low-impact, meaning it is easy on your joints. That benefits people trying to avoid injuries or those recovering from an injury. 

By using the assault bike regularly, you will see a significant improvement in the strength and size of your quadriceps.

To strengthen your quads more:

  • Push through your toes.
  • Try standing up, at least slightly off your seat, if your bike allows that position safely.
  • Use ankle weights to increase the resistance artificially.
  • Pedal faster to increase the fan bike’s resistance.


fan bike muscles worked

The hamstrings are a group of three muscles that run down the back of the thigh. They’re responsible for knee flexion and hip extension, making them key players in everything related to walking or jumping. 

A robust set of hamstrings is essential for peak performance in many sports, so athletes often include hamstring-specific exercises in their training programs. 

One piece of equipment that can be used to strengthen the hamstrings is an assault bike. 

When using an assault bike, you’ll start by sitting on the seat and pedaling with your legs. As you pedal, you’ll increase the resistance, making it more challenging to turn the pedals. 

This resistance will work your hamstrings, helping to build strength and power. 

Here’s how to make the most of your assault bike for your hamstrings:

  • Try pedaling backwards.
  • Push through your heels.
  • Wear a resistance band lower on your hamstrings (but not too close to your knees to avoid compression).


Unlike a traditional bike, an assault bike has a resistance system that makes pedaling more challenging. As a result, it provides an excellent workout for the calves. 

Here’s how to strengthen your calves even more effectively on your fan bike:

  • Pedal through the balls of your feet.
  • Use ankle weights.
  • Increase the bike’s resistance.

Rear and Front Deltoids

air bike muscles worked

The rear and front deltoids are the muscles that make up the roundness of the shoulder. The primary function of the deltoids is to raise the arm. The front deltoid raises the arm in front of the body, while the rear deltoid raises it to the side. 

The assault bike is an excellent exercise for strengthening the front and rear deltoids. 

When you push the handlebars forward, the motion engages the front deltoid. Increasing the resistance forces the muscle to work harder, resulting in greater strength and definition. 

The rear deltoid is engaged when you pull the handlebar. This action works to strengthen and tone the muscle. 

How can you exercise your rear and front deltoids more effectively? Glad you asked. Here are some tried-and-tested tips:

  • Increase the bike’s resistance.
  • Wear wrist weights.
  • Contract your deltoids deliberately when you’re cycling at lower speeds.
  • Keep your elbows a bit farther from your torso.
  • Wear a squat resistance band around your upper arms to engage that upper back more. Make sure the band doesn’t compress your elbows, though.

Read more: Assault Bike Vs. Rower: Find Out Which Burns More FAT Quickly


By pedaling the bike, you are working your biceps through a full range of motion. This motion builds muscular endurance and increases the size of the biceps. 

The resistance on the assault bike can be adjusted to match your fitness level, so it is an excellent tool for both beginners and experienced athletes. In addition, the assault bike is a low-impact exercise, so it is easy on the joints (unlike doing bicep curls at the gym). As a result, it is an ideal exercise for those looking to obtain or maintain bicep strength.

Here’s how to make your biceps stronger on an assault bike:

  • Keep your shoulders down and away from your ears to ensure your arms do the hard work.
  • Grasp the handlebars a bit lower than usual to activate your biceps.
  • Keep your elbows close to your body to prevent your upper back from taking too much pressure.
  • Increase the bike’s resistance or wear wrist weights if you don’t have enough stamina to pedal faster.


assault bikes work your abs

The triceps are the muscles on the back of your upper arms and are responsible for extending your elbows. By pedaling hard on an assault bike, you can work your triceps quite effectively because the resistance on the bike forces your triceps to extend your elbows. Therefore, this exercise builds muscular endurance and strength in the triceps. 

To work your triceps more effectively on an assault bike:

  • Grasp the handlebars a bit higher to make your triceps work harder.
  • Keep your elbows close by your side.
  • Wear wrist weights.


The chest comprises three main muscles – the pectoralis major, the pectoralis minor, and the serratus anterior. These muscles are responsible for various movements, including pushing, pulling, and rotating the arms. 

Assault bikes are a great way to strengthen the chest muscles. 

The seated position on an assault bike puts the pectoral muscles in a good place to work against resistance. The handles also allow you to work the muscles through a full range of motion. 

To sculpt your chest faster, follow the tips below:

  • Keep your shoulders down and your back straight to ensure that your chest is doing the work.
  • Contract your pecs at the top of the motion for 2-3 seconds.
  • Wear a resistance band around your upper arms.
  • Keep your elbows close to your torso.

Abdominal Muscles

what muscles do assault air bikes work?

An assault bike is a great way to strengthen your front abs. When you pedal the bike, your abs must work hard to keep your body upright. This constant engagement helps tone and sculpt your abdominal muscles. 

Moreover, the circular motion of pedaling forces your abs to contract and release in a quick, powerful manner. This training is very effective at helping you build strong, defined abs. 

Want a six-pack faster? Here’s what you can do:

  • Lean slightly backwards to engage your abs more.
  • Let go of the handles and use your arms for some overhead presses or lateral raises. These exercises challenge your balance, forcing your abs to work harder.
  • Do some crunches on the bike between sets.


The constant pedaling motion helps tone and tighten the muscles in your sides, providing an excellent workout for your midsection. In addition, the handlebars on an assault bike are typically positioned close together, which forces you to use your obliques more to keep yourself balanced. 

As a result, regular sessions on an assault bike can help to tone and strengthen your entire core. Plus, it’s a great cardio workout as well!

Here’s how you can get sexier, more defined obliques using your fan bike:

  • Keep your shoulders down and your back straight.
  • Twist your waist to increase the range of motion and work your obliques more.
  • Contract your obliques for a count of three at the top of each movement.

Lower Back Muscles 

An assault bike engages your lower back muscles to keep you stable and straight up on the seat while pedaling. 

To add more oomph to your workout:

  • Consider wearing a weighted sandbag around your shoulders.
  • Sit up straight in your bike’s seat.
  • Let go of the handlebars.
  • Challenge your balance with some overhead presses/lateral raises. The maximum weight you need for this is one pound because you’re not strength-training your upper body; you’re balance-training your midsection.

Wrap Up

So there you have it. 

The fan bike not only gives you a fantastic workout but can also help tone your body in ways other cardio machines cannot. The fan bike is worth considering if you’re looking for a way to mix up your workout routine or simply looking for a new piece of equipment to add to your home gym. 

Mary D. Brown

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