Air Bike Sit on Hand Support Floor
The air bike sit on hand support floor is a seated bodyweight exercise that simulates a cycling motion on the floor using hand support for stability. It targets the abs and hip flexors through the continuous pedaling action, serving as an accessible core and cardio drill.
How to do it
- Sit on the floor and place your hands flat on the ground behind you for support.
- Lift your feet off the floor and begin pedaling your legs in a cycling motion.
- Alternate bending and extending each knee in a smooth, controlled bicycle pattern.
- Keep your core engaged and your chest upright throughout the movement.
- Continue pedaling for the desired duration.
Form cues
- Plant your hands firmly
- Keep your chest lifted
- Move with control, not speed
- Press your lower back toward the floor
- Maintain a steady breathing rhythm
Breathing: Exhale as you extend your leg, and inhale as you bring your knee back toward your chest.
Common mistakes
- Rounding your back too much, which puts strain on your spine
- Moving too fast, which reduces muscle engagement
- Holding your breath, which creates unnecessary tension
- Letting your legs drop too low, which can cause hip flexor strain
Muscles worked
Primary: abs. Secondary: hip flexors, obliques.
Suggested sets & reps
Get fitter
3 sets × 45 seconds, rest 45 s
Lose weight
3 sets × 45–60 seconds, rest 30 s
Build muscle
3 sets × 12–15 repetitions per leg, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler option.
- If you have wrist discomfort, ensure your hands are positioned comfortably or try resting on your forearms.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my lower back?
You should feel this primarily in your abdominals. If you feel it in your lower back, try keeping your legs higher or reducing the range of motion.
How often can I do this exercise?
As a beginner-friendly core movement, you can safely perform this 3–4 times per week as part of your regular routine.
Do I need any equipment?
No, this is a bodyweight exercise. A yoga mat can provide extra comfort for your hands and hips.