Assault Bike

Assault Bike is a beginner compound push using machine. It loads Quadriceps.

Why this lift

The Assault Bike is a beginner compound push lift. It primarily loads Quadriceps. Hamstrings, Glutes, Shoulders, Abs, Calves help. You need machine. Most programs place it near the start of a session, while you are fresh. You may also hear it called Assault Bikes.

Squat-pattern work is how most programs load the quads with a barbell or a machine. Depth you can control is the part that counts. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Quadriceps
• Secondary: Hamstrings, Glutes, Shoulders, Abs, Calves

Setup

• Set machine. Shoulder blades packed, wrists stacked, feet planted.

How to do it

1. Lower under control, then press. Keep Quadriceps as the prime movers.
2. Lock out without shrugging the shoulders into the ears.

Coaching cues

• Elbows under the load.
• Press yourself away from the weight.

Common mistakes

• Flaring and losing the lats. Tuck slightly and stay packed.
• Bouncing the bottom. Own the pause, then press.

How to program it

Treat the Assault Bike as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Assault Bike does not agree with you, Barbell Back Squat trains Quadriceps with a different setup.

Related lifts

• Barbell Back Squat Quadriceps
• Barbell Box Squat Quadriceps
• Barbell Bulgarian Split Squat Quadriceps
• Barbell Front Squat Quadriceps
• Barbell Reverse Lunge Quadriceps
• Barbell Split Squat Quadriceps

FAQ

What muscles does the Assault Bike work?

The Assault Bike works Quadriceps (primary), Hamstrings, Glutes, Shoulders, Abs, Calves (secondary).

What equipment do I need for the Assault Bike?

You need machine.

Is the Assault Bike suitable for beginners?

Yes. The Assault Bike is marked beginner in this catalog. Start lighter than you think and film one set from the side.