Strength Exercises for Cyclists: 5 Workouts You Should Be Doing

At Nottingham Physio, we firmly believe in holistic training and find strength exercises for cyclists are often overlooked – but they play a crucial role in improving power, endurance, and injury prevention. Strength training forms an integral part of our coaching plans and here’s five of our favourite exercises. These exercises target key muscle groups to enhance performance on the bike while reducing the risk of common cycling injuries. Incorporate them into your routine for a stronger, more resilient body.

Single-Leg Glute Bridge for Cyclists: Boost Hip Stability and Power

Why It’s Essential for Cyclists

The single-leg glute bridge strengthens the hamstrings and glutes, which are the primary muscles engaged in the initial phase of the pedal stroke (hip extension). Unlike the standard glute bridge, the single-leg variation helps correct muscle imbalances, ensuring both sides develop evenly. Strong glutes also provide hip stability, reducing strain on the knees and lowering the risk of injury.

How to Perform It

1. Lie on your back with one knee bent and the other leg extended.
2. Press through the heel of the bent leg, lifting your hips until your body forms a straight line.
3. Squeeze your glutes at the top before lowering back down.

Progressions/Regressions

• Place your heel on a step to increase difficulty.
• Hold a kettlebell on your hip for added resistance.
• If its too difficult begin with a double leg glute bridge

Training Prescription

• Sets/Reps: 2-3 sets of 8-12 reps per side
• Frequency: 2-3 times per week

Heel Raise for Cyclists: Improve Foot and Calf Strength

Why It’s Essential for Cyclists

Your feet play a crucial role in force transmission through the pedals. Weakness in the foot and calf muscles can lead to instability, increasing the load on the knee and raising injury risk. Strengthening these areas enhances pedal efficiency and reduces discomfort on long rides.

How to Perform It

1. Stand on one foot with your heel slightly off the ground.
2. Slowly rise onto your toes, then lower back down with control.

Progressions/Regressions

• Add weight by holding a kettlebell in one hand or use a Smith machine.
• If too difficult, start with a double-leg variation.

Training Prescription

• Sets/Reps: 1-2 sets of 15-20 reps per side
• Frequency: 2-3 times per week

Straight Leg Raise for Cyclists: Strengthen Hip Flexors and Core Stability

Why It’s Essential for Cyclists

Hip flexors are often neglected in cycling-specific training. Weak hip flexors contribute to lower back pain on long rides and limit power generation during the pedal stroke. Strengthening them improves stability, endurance, and efficiency.

How to Perform It

1. Sit upright with your legs out in front of you.
2. Then lift and lower one leg almost to the ground and repeat for the prescribed time.

Progressions/Regressions

• Place an object on the floor to lift your leg over for added challenge.
• If difficult, use a wall for support.

Training Prescription

• Sets/Duration: 1-2 sets of 30 seconds to 1 minute per leg
• Frequency: 2-3 times per week

Bulgarian Split Squat for Cyclists: Increase Leg Strength and Balance

Why It’s Essential for Cyclists

The Bulgarian split squat primarily targets the quadriceps, the key muscle group responsible for generating power in cycling. This exercise also challenges balance and coordination, leading to better core engagement and stability.

How to Perform It

1. Stand in a split stance with your back foot resting on a bench.
2. Lower your back knee towards the ground while keeping your front knee stable.
3. Press through your front foot to return to standing.

Progressions/Regressions

• Hold a kettlebell or dumbbell for added resistance.
• If struggling with balance, use a wall or chair for support.

Training Prescription

• Sets/Reps: 2-3 sets of 8-12 reps per leg
• Frequency: 2-3 times per week

Copenhagen Plank for Cyclists: Enhance Hip Stability and Core Strength

Why It’s Essential for Cyclists

The Copenhagen plank strengthens the hip adductors and oblique muscles, essential for maintaining stability in the saddle. Improved core strength reduces unnecessary movement on the bike, leading to more efficient pedalling and a lower risk of injuries.

How to Perform It

1. Lie on your side with your top leg resting on a bench.
2. Lift your body off the ground, supporting yourself through your forearm and top leg.
3. While holding the position move the lower leg up and down for the prescribed rep range, keeping your core engaged.

Progressions/Regressions

• If too difficult, perform with your knee on the bench instead of your foot.

Training Prescription

• Sets/Reps: 1-2 sets of 10-20 reps per side
• Frequency: 2-3 times per week

Get Stronger and Ride Longer with Nottingham Physio

Adding these strength exercises for cyclists to your weekly routine will help you build strength, improve efficiency on the bike, and prevent injuries. Whether you’re riding on the road, hitting the trail park, or exploring the gravel tracks, strength training should be an essential part of your plan.

If you want to find more exercises that help with hip and back pain when cycling, try out our Mobility And Core Strengthening Exercises.

Want a personalised strength plan? Book a free consultation with one of our expert coaches or find out more on our Cycling Coaching Page!