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How to get stronger legs for cycling | 12 key strengthening exercises

How to get stronger legs for cycling | 12 key strengthening exercises

Strong legs are crucial for cycling whether you are a racer or an everyday rider. They help short, explosive efforts as well as longer, steady…

Saturday, Sep 10

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Strong legs are crucial for cycling whether you are a racer or an everyday rider. They help short, explosive efforts as well as longer, steady riding.

Stronger legs will be more resilient to increases in intensity and volume. Together with stretches to improve flexibility and cycling performance , they will lower your likelihood of injury .

While riding more can strengthen your legs, cycling coaches advocate additional strengthening exercises you can do off the bike .

You will see professional cyclists lifting weights in gyms, but strength training for cyclists often involves bodyweight exercises you can do at home.

Try these exercises to build strength in your legs to make your cycling faster and easier. How to get stronger legs for cycling

1. Squats

Doing squats is beneficial for cyclists because it helps to keep the hamstrings balanced by working them in a different way to the pedalling action.As a cyclist, you should aim to squat down fairly low, so that your thighs are roughly parallel with the ground – an angle your legs will be used to through pedalling.To do a standard squat, begin standing with your feet slightly more than shoulder-width apart.Slowly breathe in while dropping your weight backwards and down as if you’re about to take a seat.Ensure your back stays straight, breathe out and straighten your legs. Ensure your knees remain in line with your feet, not angling in or out.Repeat 10-20 times or for 30-60 seconds per leg. Do 2-3 sets leaving 20 seconds between each block.Move on […]

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