Assault Bike Run

Instructions

1
Sit upright on the air bike seat with your back against the backrest, feet flat on the pedals positioned at the 6 o'clock position. Grip the handlebars with both hands at shoulder width, maintaining neutral wrist alignment.
2
Adjust the seat height so your knee is slightly bent when the pedal is at its lowest point. Ensure proper contact between your foot and the pedal platform throughout the entire movement.
3
Push the pedals downward and forward in a smooth circular motion, extending your knees and hips. Control the eccentric phase as resistance increases, allowing the pedals to drive back toward you without losing tension.
4
Drive the pedals upward and backward by pulling with your hamstrings and flexing your hip, returning to the starting position. Maintain continuous pedal rotation with consistent cadence and power output throughout the movement.
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Pectoralis Major
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Quadriceps, the Assault Bike Run is an excellent addition to your routine. The mechanics of this Cardio exercise specifically bias the Cardio, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Significantly enhances the structural integrity and power of the Quadriceps.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
  • Improves overall Cardio stability and proprioception during heavy loads.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
  • Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Pectoralis Major to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Assault Bike Run
  • Cable Assault Bike Run
  • Banded Assault Bike Run

Beginner Tips

If you are new to the Assault Bike Run, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions