Standing Jumping Jack Air Bike
Expert Advice
Coordinate your arm and leg movements to maintain balance and maximize the aerobic benefit of the exercise.
How-to-do Steps
- Stand with your feet together and arms at your sides.
- Jump up and spread your legs to the side while raising your arms above your head.
- As you jump, alternate lifting your knees towards your chest in a cycling motion.
- Land softly with your knees slightly bent and return to the starting position.
- Repeat the movement in a continuous, fluid motion for the desired amount of time or repetitions.
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Muscles Worked
Standing Jumping Jack Air Bike primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Chest, Shoulders, Lats, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads13%
Hamstrings13%
Calves13%
Glutes13%
Abs13%
Chest13%
Shoulders13%
Lats13%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Standing Jumping Jack Air Bike work?
Standing Jumping Jack Air Bike primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Chest, Shoulders, Lats. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Standing Jumping Jack Air Bike?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Standing Jumping Jack Air Bike suitable for beginners?
Standing Jumping Jack Air Bike is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
