> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Assault bike
> Novice · Dynamic · Bilateral. Strength, cardio
Also known as: Air bike, Fan bike, Echo bike.
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 20 s |
## Technique
1. Sit on the bike with feet on the pedals and hands on the moving handles.
2. Pedal with your legs while simultaneously pushing and pulling the handles.
3. Maintain high intensity, as resistance increases with speed.
## Form tips
* Coordinate the push and pull of the arms with the pedaling of the legs.
* Keep the torso still and avoid swaying side to side.
## Muscles
Strength
- Quadriceps
- Glutes
- Hamstrings
- Pelvis
- Hip adductors
- Biceps
- Forearms
- Rotator cuff
- Back
- Shoulders
- Triceps
- Chest
* Rectus femoris
* Vastus medialis
* Vastus intermedius
* Vastus lateralis
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Biceps brachii (short head)
* Brachialis
* Brachioradialis
* Teres minor
* Teres major
* Posterior deltoid
* Middle trapezius
* Latissimus dorsi
* Rhomboid major
* Triceps brachii (long head)
* Anterior deltoid
* Pectoralis major (clavicular head)
* Triceps brachii (medial head)
* Triceps brachii (lateral head)
## Equipment
## Appears in
Beginner
Beginner - Elite
Beginner - Elite
Beginner - Elite
Beginner - Elite
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/assault-bike-e1at). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
