Strength Training Exercises for Cyclists

Unlock Your Glutes For More Cycling Power

July 20, 2022 by Eric Lister

Does cycling work your glutes? How do you use your glutes when cycling? What are some good glute exercises for cyclists? These are all questions we will address in today’s article which focuses on everything glutes and how we can put them to work for you, on and off the bike.

Introduction

Your butt. Your bum. Your glutes. We are, with all these terms, describing more or less the same group of muscles that surround the posterior and lateral aspects of the hip. They are the inspiration of gym goers and fitness enthusiasts worldwide. They extend the hips, keep us balanced and make us attractive. An enigmatic area to say the least.

Glutes and cycling have a love/hate relationship. We ask them to initiate movement on this vehicle we’ve invented, and they try desperately to help us through unspeakable numbers of repetitions. All this while sitting on said vehicle; sitting being a known contributor to a modern condition sometimes called “glute amnesia” (a term first coined by Dr. Stuart McGill).

Glute amnesia, where the glutes are inactive and become consequently weak, occurs for a number of reasons, three of which are relevant to cycling:

Pain and tightness in the front of the hip, which is common for the avid cyclist.
Pressure is put on the glutes while riding the saddle, which inhibits their neuromuscular response (the same way that a massage relaxes muscle tissue).
Lack of explosive/intense movement, which is what the largest glute muscle (gluteus maximus) is most responsive to.

Source: Antonio Diaz – Adobe Stock

For these reasons and more, we have to pay special attention to this area. Not just for cycling performance, but overall health and balance. Let us start with a brief introduction to the muscles we’re talking about.

Glute Muscles & Cycling

Gluteus Maximus

Source: SciePro – Adobe Stock

The gluteus maximus is the largest and most powerful muscle in the body. It is very misunderstood, particularly when it comes to cycling and glutes. It’s a major hip extensor and stabilizer of the pelvis. It tends to have a significant percentage of fast twitch muscle fibers, which are responsible for quick, explosive movements like sprinting and jumping.

Where we get into trouble as cyclists is the long, low intensity and high repetition nature of the sport. Our hips don’t fully flex or extend while pedaling, which makes it hard for us to recruit our gluteus maximus at all. In fact, electromyography studies show very little activation of this muscle while cycling.

Source: Electromyographic Analysis of the Lower Extremity during Pedaling

In the above graph, you see far more activation of a muscle called the biceps femoris (your outer hamstring). That’s because in low intensity activities (where the load is minimal, i.e. cycling), the body will recruit secondary hip extensors (hamstrings) as opposed to primary hip extensors (glutes) to save energy.

This same phenomenon, known as synergistic dominance, is what makes our elderly population so vulnerable to falling injuries. Falls are one of the leading causes of injury and even death in seniors, and lack of gluteal strength is a significant component of that.

Gluteus Medius

Source: SciePro – Adobe Stock

Gluteus medius is our primary hip abductor, which means it is responsible for moving the leg away from the midline. It is also extremely important for the side to side stability of our pelvis (frontal plane). Any exercise or activity performed on one leg places significant demands on the gluteus medius; walking, running and any single leg weight bearing exercise.

When we put our weight onto one leg, the gluteus medius contracts on the standing leg to neutralize the height of our pelvis on that side. This lifts the opposite side of the pelvis where our leg is off the ground, which allows our foot/leg to swing through without hitting the floor.

Failure to do this is called a positive Trendelenburg Sign in physiotherapy.

Source: Kyungmin – Adobe Stock

There is some activation of the gluteus medius while cycling, particularly when riding out of the saddle. The lack of hip abduction however suggests we need additional exercises to keep it strong and healthy.

Gluteus Minimus

Source: SciePro – Adobe Stock

Gluteus minimus is the smallest of these three gluteal muscles, and has a similar function to the gluteus medius. Hip abduction and unilateral stability of the pelvis.

Interestingly, marked weakness occurs in the gluteus minimus/medius around the time of puberty in females¹. This creates a “wagging” motion in the hips, the same motion purposely used by experienced runway models. It has been theorized that this rocking of the pelvis is attractive to males because it’s a biological signifier of potential gene reproduction.

Good for the propagation of human beings (hooray), not so good for the health of your hips. Display of this hip tilting in adulthood is known as a Trendelenburg Gait, usually meaning weakness or inhibition of the gluteus medius/minimus. Or a great runway strut.

Source: Dmytro Flisak – Adobe Stock

Why Are We Obsessed With Glutes?

Have you ever wondered why we are so drawn to these muscles? After all, despite their allure, they also house our inner pathways for…evacuation. Interesting contrast. Well despite all this there are actually biological reasons for our infatuation that reach far into the archaic roots of human evolution.

Well developed glutes mean power. They align our pelvis and help us stand up tall. For men, adequate glute muscle mass (and a certain degree of lumbar curve) on a female means she can effectively carry and bear a child. For women, a man’s backside indicates strength and the ability to lift heavy objects, making him more useful for fighting and protection.

Our cultural obsessions can always be traced far into the past.

Does Biking Build Glutes?

Unfortunately, cycling is not going to play a big part in developing a big booty. The lack of heavy load and explosive movement makes recruitment of your gluteus maximus, for example, almost non-existent.

However, the glutes do work while riding and you may notice some slight toning around your hips, especially with the integration of hill climbs and/or interval workouts. It doesn’t mean they’re not important, it just means we have to account for this lack of stimulation in our strength and conditioning routines.

What follows are some great glute exercises for cyclists that can be performed anywhere with little or no equipment. Click on the accompanied links to watch Alisha, our Dynamic Cyclist coach, teach and demonstrate each exercise in detail!

Glute Exercises For Cyclists

Lateral Leg Lifts

Click here to try this exercise with Alisha!

Benefits

We don’t really get any hip abduction or single leg stability work while on the bike. This exercise tackles both and with zero equipment. All three of the aforementioned glute muscles are being worked, with specific emphasis on the gluteus medius and gluteus minimus.

Single Leg Deadlift w/Mini Band

Click here to try this exercise with Alisha!

Benefits

This exercise works hip extension both on the standing and non-standing leg. Alisha is using a mini band for resistance, but you could also hold any type of weight in your hand to increase the exercise’s difficulty. This resistance forces your muscles to work hard and pass the threshold of activation in a big muscle like the gluteus maximus.

Clamshell Hip Lift

Click here to try this exercise with Alisha!

Benefits

This is a truly well designed and valuable glute exercise for cyclists. Not only are both sides of the hips working hard to press and open up, you’re also integrating core musculature in the sides and lower back through the obliques, erector spinae and multifidus. Having the core and hips work together is crucial for force absorption and production while cycling.

Glute Pain & Cycling

If you experience glute pain when cycling, a number of factors could be contributing. You might have tightness on the opposing side of the hip, your glute muscles might be weak or not firing properly, or perhaps the problem resides farther up the chain somewhere inside your abdomen. Whatever the problem might be, Dynamic Cyclist can help.

The above exercises are just a snippet from one of our glute focused strength training routines. We have built a comprehensive library and systematic training program to help make you a better, healthier and stronger cyclist.

Mobility, strength training and injury prevention all under one umbrella. High quality videos led by world class instructors and an interactive athlete interface make training fun and easy to follow. We hope you consider joining our community and being a part of the mission to RIDE PAIN FREE!

3 Core Exercises To Make You A Better Cyclist

July 13, 2022 by Eric Lister

When the cycling world gathers around to discuss what might be the best core exercise for cyclists, there tends to be an all too predictable bee-line for the plank. Most sports, most gyms and most parts of the world have this same problem. Trainers, physios and even your family doctor might suggest this exercise from time to time. But what is it actually doing for us?

Cycling is not a stationary movement (even if you’re on a stationary bike!), yet we train this stand-still exercise to death hoping for some sort of miraculous return on investment. They’re a great beginner exercise, but once a certain level of proficiency is achieved (two-minute hold), it’s time to put the focus onto something more functional.

A core workout for cyclists should be dynamic, multi-faceted and tailored to each individual’s strengths, weaknesses and other physical activities. In this article we are going to teach you three unique exercises to make you a better cyclist. We’ll show you how to do them, what they’re working and why they’ll improve your performance.

First, the muscles.

Core Musculature

All movement emanates from the core. It’s tempting to think that cycling is all about your lower body, but your legs are not isolated entities. They are attached to that huge housing of organs, muscle and power that, if working properly, will be the starting point for any force eventually exerted through the legs and into the bike.

“Does your body have 650 muscles or does it have *one**?” – Paul Chek*

This is a quote that is all too relevant when it comes to the core. There is not a single cell in the body that is oblivious to what the rest of your cells are up to. Fascial casings, innervations, origins, insertions, ligaments, tendons, muscle and bone make for one unbelievably complex and sophisticated movement web. A universal organism, and that organism: is you.

For these reasons, defining the core can be a herculean task all on its own. Today’s exercises will focus on tissues in the trunk and torso, as well as some auxiliary influence from the hips.

Specifically the following:

Core Workout For Cyclists

These exercises are from one of our Dynamic Cyclist strength training routines. Week one, day two of our 3-month intermediate strength training program focuses on Core & Stability. You’ll be able to watch our certified personal trainer and coach of Dynamic Cyclist, Alisha demonstrate each exercise in the links below!

Hip Hinge Reverse Fly

Standing with your feet hip width apart, push your hips back and bend forward at the same time while maintaining a neutral neck and spine. Keep a slight bend in the knees and elbows. Squeeze your shoulder blades together and lift the arms out wide until in line with your body. Slowly release back down. Repeat. Try this exercise with Alisha!

Why It Works

This is an amazing full-body and core exercise for cyclists.

First, you’ll hear Alisha cue to draw the belly button in while maintaining the hinged forward position. This activates the transversus abdominis (our deepest abdominal muscle), which wraps around your body like a corset and is crucial to lower back stability. It’s your body’s own built in weight belt. Training this muscle has shown to significantly reduce lower back pain in cyclists.

Second, your erector spinae muscles are working hard to hold up your torso in the bent position. Having the ability to produce stiffness in these large, powerful back muscles will transmit force more efficiently to and from your legs every time you pedal. It will also aid in injury prevention of the low back and better posture (two things a cyclist desperately needs!).

Third, actually performing the reverse fly movement with dumbbells gives the posterior (back) part of your shoulders some much needed love. The hunched over position we find ourselves in while cycling tends to stretch the shoulders and upper back into a forward, rounded position. This exercise reverses that by strengthening and tightening those same areas.

Plank Hip Dips

Starting in a forearm plank position with your tail tucked (glutes squeezed) and belly button drawn in, drop your hips down to one side, then return to the start position. Rotate to the other side, return to the start position. Repeat. Try this exercise with Alisha!

Why It Works

This is how you turn the plank into a good core bike exercise! The strength of a person’s abdominal muscles is a reliable predictor of cycling performance, and this exercise (if done correctly) works all of them.

You’ll hear Alisha say to tuck your hips down at the beginning; this not only engages the glutes, but also the lower and upper abdominal muscles. You’ll again be cued to draw your belly button in, activating the transversus abdominis. And finally, by twisting and dropping your hips side to side, you’re working the inner and external obliques.

By working your abdominals, hips, back and upper body in conjunction with one another, you’re teaching the body to work as an integrated unit. One thing you’ll see in cyclists that lack this ability is excessive movement and swaying in the hips and torso when they start pedaling hard. This bleeds force into unnecessary areas and increases the risk of injury. So let’s not do that!

Clamshells w/Mini Band

Place a mini band just above the knees and lie down on your side with your forearm beneath your shoulder. Your heels, butt and shoulders should be in one line. Open up your top leg, squeezing your glute, and then slowly lower back to the start position. Repeat. Try this exercise with Alisha!

Why It Works

Our gluteal muscles serve an important role in cycling. They share an intimate connection with the core musculature via their attachment to the pelvis. This exercise works all the gluteal muscles and also activates tissues in the lower back.

The largest and most powerful glute muscle is the gluteus maximus, and it initiates the power phase in our pedal stroke. Being able to forcibly extend the hip is key to any sort of speed or climbing work on the bike. Well developed glutes will align your pelvis for better posture, and training them helps to counter modern activities such as sitting or driving.

The multifidus runs along the whole vertebral column and has its main bulk in the lower back. Many people have a weak multifidus due to inactivity or improper training which leads to instability. The clamshell exercise stimulates the multifidus and makes a connection between the core and hip muscles for a strong back and efficient power transfer while riding.

More Core Workouts For Cyclists

By incorporating cycling core exercises into your program, you’ll be proactive in the prevention of injury and contribute to better overall performance on the bike. Our comprehensive Dynamic Cycling core strength training routines have helped countless people ride pain and injury free.

These were just a few exercises from the hundreds you will have to choose from in our extensive video library. Dynamic Cyclist offers instructional, follow-along workouts and routines led by world class instructors, and even 1-on-1 coaching for a more personalized approach.

Remember, everything emanates from the core. So it’s important to train it to stay healthy and strong for many more years to come!

4 Of The Best Strength Training Exercises for Cyclists

October 30, 2019 by Sarah Lauzé

Almost every cyclist wants to be able to produce more power and go faster on their bike. It’s a natural instinct, for amateur and professional cyclists alike. Strength training exercises for cyclists can help build up the muscles used on the bike, but it’s not a shortcut or a replacement. To increase the force of each of your pedal strokes and improve your technique you have to ride. A lot. However, strength training can be a great addition to your cycling training plan, or get you through the winter months when you can’t ride as much as you’d like.

We all know that cycling involves the legs in a big way, but having a strong core is also extremely important for cyclists. Your core acts to stabilize your body and help you control your bike. It also allows you to pedal with a smooth and powerful action, maintain a strong upper body position, and prevent lower back pain. Here are some of the best strength training exercises for cyclists that target areas that will make your stronger on your bike.

REMEMBER: The goal of strength training exercises for cyclists is to build strength to use on your bike, not to bulk up. This is especially important if you are training in a gym. Just keep in mind that you probably have different goals than the person next to you, so just focus on what you’re doing and how it can improve your cycling.

Plank

Planks are simple and effective when it comes to increasing your core strength. They can be done almost anywhere, so no need to hit the gym. When done correctly, planks will target your shoulders, abdomen, and lower back.

Place your forearms on the ground with your elbows directly below your shoulders and arms parallel to the body. Keeping your back straight and in line with your bum, resting on your toes. If you find yourself arching your back or sagging your hips toward the ground, try modifying by dropping from your toes to your knees. Start by holding for 30-60 seconds per round. Repeat 3-5 times.

Lunges

Lunges are specifically great for cyclists because they work one leg at a time, just like pedaling. They target your quadriceps, hips, glutes, and hamstrings, which are the major players on your bike.

Keep your upper body straight with your shoulders back and head facing directly ahead of you (resist the urge to look down). Step forward with one leg and lower your leg until both knees are at a 90 degree angle. Make sure your front knee does not extend beyond your ankle, and keep the weight in your heels as you push back up. Start with 15-30 reps per set, or add weight and do less reps. Try for 3-5 sets.

Burpees

Everyone’s favourite full body exercise! The burpee may be painful, but the movement involves all the major joints through explosive movements. Plus, there’s plenty of room to modify the movement to ensure you are getting all you can from it while maintaining proper form.

Stand with your feet shoulder width apart, focusing on placing the weight in your heels. Push your hips back, bend your knees and lower into a squat ensuring that your knees do not extend beyond you ankles. Place your hand on the floor in front of you, shift your weight onto them, and jump or step back your feet back into plank position. Keep your body straight as you would in a typical plank. Lower your chest and do a push up. Jump your feet back so they land just outside your hands. Stand up, raise your hands above your head, and jump up into the air. Start with 10 reps, working your way up to 20 per set. Complete 3-5 sets.

Crunches

Crunches are another classic, but effective exercise that you can do anywhere. They target the core like nothing else, so get ready to feel the burn.

Lie on your back on the floor with your knees bent and feet flat on the the floor. Place your hands behind your head so your fingers are just behind your ears. Tilt your chin slightly so it is off the ground, but leaving a few inches between your chin and chest. Pull your abdominals inward and curl forward so your head, neck, and shoulder blades lift off the ground. Hold, then lower slowly back down. Do 15-25 reps per set, completing 3-5 sets.

Unlock Your Glutes For More Cycling Power

Introduction