9 Strength Training Moves For Cyclists

While cycling requires cardio endurance, strength training comes in clutch to help with speed and balance, says CycleBar instructor Jess Cifelli, NASM-CPT. Strength training for cyclists focuses on the quads, glutes, core, and more, so you can put most power out of each pedal.

Single Leg Reverse Lunge

Cifelli likes this move to work quads, calves, and glutes.

- Step right leg back, bend both knees 90 degrees.

- Hover right knee just above ground.

- Use front leg to stand up, vs. pushing off back leg.

- Repeat on left leg.

Do 3 sets of 10 reps on each side.

Deadlifts

Cifelli says deadlifts work the hamstrings and core.

- Feet hip-distance apart, dumbbell directly under you.

- Hinge at hips, keep weight in heels.

- Spine neutral, grab dumbbell.

- Use hamstrings & glutes to lift yourself to stand.

Repeat 6 sets of 4 reps.

Bridges

Cifelli also recommends this move:

- On back, bend knees, heels near butt.

- Engage back of body to lift hips to ceiling.

- Hold at top two seconds, lower back down.

- Rest a weight on your hips for a challenge.

Do 25 reps.

Single Leg Bridge

Trainer James Remien suggests this move, saying it’ll help prevent injury.

- Lie on back, knees bent, feet flat on floor.

- Lift on foot, extend leg 45 degrees.

- Raise hips, squeeze glutes. Hold for two counts.

- Lower hips to floor.

Do 15 to 20 reps each side.

Renegade Rows

For more pedaling efficiency, try this move from trainer Katelyn Barrons:

- Start in plank position, hands on dumbbells.

- Fee shoulder-width apart.

- Hips steady, pull dumbbell to ribcage in rowing motion.

- Return to floor, repeat on other side.

Aim for 16 reps total.

Romanian Deadlifts

Barrons says strong hamstrings help when cycling uphill.

- Feet shoulder-width apart, barbell in hands.

- Push hips backward, feel hamstring stretch, let weight move to floor.

- Keep back flat.

- Allow knees to bend as you hinge down.

Repeat for 8 to 12 reps.

Toe Taps

Trainer Jennifer Jacobs likes toe taps to target all the glute muscles.

- Transfer weight to one leg and bend knee slightly.

- Step out to side with other leg.

- Lightly tap toe to ground, bring back in.

- Engage core to keep upper body still.

Do 10 to 15 taps per leg.

Clamshells

Jacobs says this is another great glute move for cyclists.

- Lie on side, heels together, hips stacked.

- Lift top leg 3 to 6 inches, maintaining heel contact

- Movement is slow and controlled.

- Add resistance band to really feel the burn.

Do 10 reps each side.

Planks

Whether cycling indoors or out, trainer Tammi Smith says a strong core will help your ride.

- From tabletop, lower onto forearms.

- Extend legs back behind you.

- Engage core to stay steady.

Hold 30 seconds.