Here’s a video featuring the top 7 strength building exercises for cyclists. These strengthening exercises can all be done in ten minutes in the comfort of your own home, with little or minimal equipment. In fact, most of them require only a yoga mat. Get strong in the gym so you can be even faster on your bike!
Leg and Core Strength, Focusing on Strength and Stability
These exercises focus on building leg and core strength, with some upper body strengthening work thrown in as well. The exercises are aimed at developing strength and stability, which are of course vital for cycling. These exercises were developed by the expert coaches at Cadence Performance in London, England.
Please note that these exercises are best for intermediate to advanced exercisers/athletes, not for beginners.
Mountain Climber, Renegade Row, Goblet Squat, Lateral Squat, Split Squats, Front Plank, and Back Extension
These 7 strength building exercises for cyclists include:
The Mountain Climber (upper body, hips for stability in saddle)
This exercise basically requires you to get into the plank position (with straight arms) and then move each knee, alternately, towards your elbow. You can start off very slowly, and increase speed over time. This will strengthen your upper body and hips, so that you are able to be more stable in the saddle.
The other six exercises are:
- the Renegade Row (core, triceps, biceps),
- the Goblet Squat (quads, hamstrings, glutes, core),
- the Lateral Squat (glutes, quads, hamstrings, strong knee alignment),
- Split Squats (quads, hamstrings, glutes),
- the Front Plank (core, glutes), and
- the Back Extension (back muscles).
Just doing this ten-minute workout three times per week will help you to improve your cycling efficiency and power.
Thanks to Yellow Jersey Cycle Insurance in the UK for this great video!
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