TrackYourLift

How to Do Assault Bike — Form, Muscles & Tips

Learn how to do the Assault Bike: step-by-step form, muscles worked, machine setup, and common mistakes. Free workout tracker included.

Create free account See how it works

How to perform this exercise

  1. Adjust the seat height so your legs are nearly fully extended at the bottom of the pedal stroke.
  2. Sit and grip the handles.
  3. Begin pedaling while simultaneously pushing and pulling the handles.
  4. Increase intensity by pedaling harder and faster.
  5. Maintain a steady rhythm or perform interval efforts.