How to do it
Plant each landing foot directly under your hip to stay balanced between jumps.
- 1
Stand with your feet shoulder-width apart and arms at your sides.
- 2
Jump up and simultaneously bring one knee towards your chest while reaching the opposite elbow towards the raised knee.
- 3
Land softly and immediately jump again, alternating the knee and elbow with each jump.
- 4
Continue alternating sides in a fluid, bicycle-like motion for the desired number of repetitions or time period.
Expert tip
Maintain a rhythmic breathing pattern and keep your core engaged to stabilize your body during the jumping and air biking motion.
Common mistakes
- ✕Reaching the same-side elbow toward the knee
- ✕Landing with stiff and locked knees
- ✕Dropping the raised knee below hip height