10 Best Bicycling Alternatives for Quad-Focused Cardio

Ranked Bicycling Alternatives

10 substitutes, ranked by how closely each one matches the Bicycling on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Air Bike

   80% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the abs rather than the quads.

   How to perform this exercise

   1. Lie flat on your back with your hands placed behind your head.
   2. Lift your legs off the ground and bend your knees at a 90-degree angle.
   3. Bring your right elbow towards your left knee while simultaneously straightening your right leg.
   4. Return to the starting position and repeat the movement on the opposite side, bringing your left elbow towards your right knee while straightening your left leg.
   5. Continue alternating sides in a pedaling motion for the desired number of repetitions.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Movement: cycling, the same as the Bicycling
   • Primary muscle: abs, not quads
   • Equipment: a cardio machine, the same as the Bicycling
   • Body position: seated, the same as the Bicycling
2. Best match

   

   2. Fast Skipping

   62% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   It still works the quads, through a different movement.

   How to perform this exercise

   1. Start in a relaxed position with one leg slightly forward. This will be your starting position.
   2. Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth.
   3. Perform fast skips by maintaining close contact with the ground and reduce air time, moving as quickly as possible.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Bicycling
   • Equipment: bodyweight only, not a cardio machine
   • Body position: standing, not seated
3. 

   3. Mountain Climbers

   53% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want to work the quads with more balance to manage.

   How to perform this exercise

   1. Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
   2. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Bicycling
   • Equipment: bodyweight only, not a cardio machine
   • Body position: lying face down, not seated
   • Balance: harder to stay steady on than the Bicycling
4. 

   4. Star Jump

   53% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want a harder version that still works the quads.

   How to perform this exercise

   1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
   2. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
   3. As you land, bring your limbs back in and absorb your impact through the legs.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Bicycling
   • Equipment: bodyweight only, not a cardio machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Bicycling
5. Play demonstration

   5. Back And Forth Step

   50% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the heart and lungs rather than the quads.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart.
   2. Step forward with your right foot, bending your knee and lowering your body into a lunge position.
   3. Push off with your right foot and step back to the starting position.
   4. Repeat the movement with your left foot, alternating legs with each step.
   5. Continue stepping back and forth, maintaining a steady pace.
   6. Repeat for the desired duration or number of repetitions.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: your heart and lungs, not quads
   • Equipment: bodyweight only, not a cardio machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Bicycling
6. Play demonstration

   6. Push To Run

   49% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
   2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
   3. Push through your hands to extend your arms and return to the starting position.
   4. Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.
   5. Continue alternating knees as fast as you can while maintaining good form.
   6. Continue for the desired duration or number of repetitions.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: your heart and lungs, not quads
   • Equipment: bodyweight only, not a cardio machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Bicycling
7. 

   7. Carioca Quick Step

   49% match

   • Adductors
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the adductors rather than the quads.

   How to perform this exercise

   1. Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
   2. With your right foot, quick step behind and pull the knee up.
   3. Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: adductors, not quads
   • Equipment: bodyweight only, not a cardio machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Bicycling
8. 

   8. Linear 3-part Start Technique

   49% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
   2. Place your right hand onto the line, and thing bring your nose close to your left knee.
   3. Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
   4. Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: hamstrings, not quads
   • Equipment: bodyweight only, not a cardio machine
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Bicycling
9. Play demonstration

   9. Bear Crawl

   48% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
   2. Lift your knees slightly off the ground, keeping your back flat and your core engaged.
   3. Move your right hand and left foot forward simultaneously, followed by your left hand and right foot.
   4. Continue crawling forward, alternating your hand and foot movements.
   5. Maintain a steady pace and keep your core tight throughout the exercise.
   6. Continue for the desired distance or time.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: your heart and lungs, not quads
   • Equipment: bodyweight only, not a cardio machine
   • Body position: kneeling, not seated
   • Balance: harder to stay steady on than the Bicycling
10. Play demonstration

    10. Ski Step

    48% match

    • Cardio
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart.
    2. Bend your knees slightly and keep your back straight.
    3. Jump to the right, landing on your right foot while swinging your left leg behind your right leg.
    4. Immediately jump to the left, landing on your left foot while swinging your right leg behind your left leg.
    5. Continue alternating jumps from side to side, mimicking a skiing motion.
    6. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches

    • Primary muscle: your heart and lungs, not quads
    • Equipment: bodyweight only, not a cardio machine
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Bicycling