Assault Bike
Primary
Cardio
Secondary
Quadriceps, Arms, Shoulders
Equipment
Machine
Difficulty
Intermediate
Type
Push
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Use for HIIT, conditioning, or active recovery. The Assault Bike — a cardio pushing movement — is one of the most effective ways to train your cardio, with secondary work on your Arms and Glutes.
Everything You Need to Know About the Assault Bike
The Assault Bike is a intermediate difficulty exercise that targets your Quadriceps and Shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for HIIT, conditioning, or active recovery. This timing makes the most of your workout and helps you get better results. Who is this for? All levels. One of the most scalable cardio machines. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Assault Bike work?
Primary
Secondary
Stabilizers
Step-by-step: Assault Bike
- 1
Adjust seat to proper height for your leg length.
- 2
Grip the handles and place feet on pedals.
- 3
Push and pull the handles while pedaling.
- 4
Coordinate arm and leg movement.
- 5
Vary intensity by changing pace.
What are the best tips for the Assault Bike?
Use both arms and legs for maximum output.
Find a sustainable rhythm for longer efforts.
Sprint with everything for short intervals.
Dont forget to breathe rhythmically.
Mistakes to watch for on the Assault Bike
Using only legs or only arms.
During any pressing movement like the Assault Bike, this mistake reduces how effectively your Quadriceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Quadriceps driving the movement, something is off.
Starting too fast and burning out.
Rushing through the Assault Bike reduces the time your Quadriceps spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Poor seat height adjustment.
Losing hip position during the Assault Bike shifts the loading pattern away from your Quadriceps and can compress your lower back. Stay planted and let your Quadriceps do the work.
Hunching over the handles.
A poor grip during the Assault Bike limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Who should do the Assault Bike?
All levels. One of the most scalable cardio machines.
How to Program the Assault Bike
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 8-12 intervals of 15-20 calories. Rest 30-60 seconds between.
What are good alternatives to the Assault Bike?
Rowing Machine Intervals
Cycling (Stationary)
Ski Erg
Other Variations
- Steady State
- Tabata Intervals
- Calorie Sprints
- EMOM Sets
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Assault Bike — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Adjust seat properly.
- Start at lower intensity.
- Pace yourself for longer efforts.