{"id":443211,"date":"2026-04-19T14:13:34","date_gmt":"2026-04-19T14:13:34","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/443211\/"},"modified":"2026-04-19T14:13:34","modified_gmt":"2026-04-19T14:13:34","slug":"cycling-specific-strength-training-7-workouts-to-try","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/443211\/","title":{"rendered":"Cycling-Specific Strength Training: 7 Workouts to Try"},"content":{"rendered":"

\"Estimated7 min read<\/p>\n

You\u2019ve likely been told over and over again that strength training<\/a> has benefits<\/a> for everyone, including cyclists. But what about strength training that specifically focuses on the movements and muscle groups that cyclists turn to most?<\/p>\n

It turns out that you can hone your cycling-specific muscles<\/a> and improve your posture on the bike by mimicking your riding position within your workouts. Forget strength training as a cyclist, try strength training like a cyclist.<\/p>\n

Here, two trainers share their favorite key exercises that make up a strength circuit designed for power<\/a> on the bike, a stronger core<\/a>, and even improved arm strength for maximizing performance on your next sprint<\/a>. The best part? You can perform all of these moves with just a few dumbbells or a kettlebell.<\/p>\n

Related StoryThe Benefits of Strength Training Like You\u2019re Riding a Bike<\/p>\n

Jacques Devore<\/a>, coach, trainer and author ofMaximum Overload for Cyclists: A Radical Strength-Based Program for Improved Speed and Endurance in Half the Time<\/a> was pushing strength for cyclists long before it was en vogue. \u201cStrength, when done correctly, isn\u2019t just good for overall health,\u201d he says. \u201cIt really can increase your explosive power on the bike.\u201d For example, if you\u2019re usually going up a hill at 200 watts at a 140 heart rate, after weightlifting, you\u2019ll maintain the heart rate but push 220 watts.<\/p>\n

\u201cCycling is a cardiometabolic sport, but you have to be efficient as well\u2014especially as you get older,\u201d Devore adds. \u201cWeightlifting<\/a> extends your career as a cyclist.\u201d<\/p>\n

And let\u2019s be honest: It\u2019s easier to do movements that feel recognizable versus learning entirely new ones. That\u2019s why Karen Duff<\/a>, a personal training specialist at Fit4Adventure and a mountain bike instructor, loves using the \u201cpedal stance,\u201d where one foot is about 18 inches in front of the other and slightly skewed, during squats<\/a>, as well as for bonus core work.<\/p>\n

As a cyclist, you\u2019re used to standing on level pedals when you coast on the bike, so not only will that position feel more familiar, it will allow you to work on your on-bike balance<\/a> and challenge your core at the same time, making every move into a full-body strength<\/a> exercise.
<\/p>\n

From a psychological standpoint, there\u2019s another obvious benefit, she adds: Cyclists tend to avoid strength training, but if strength feels more like a cycling workout<\/a>, it\u2019s less of a mental hurdle to pick up that dumbbell. Those bent-over rows<\/a> that are done in a posture similar to leaning over the bike feel directly correlated to your cycling\u2014because they are\u2014but they\u2019re also great movements for building a stronger body overall.
<\/p>\n

Related Story7-Move Strength Circuit for Cyclists<\/p>\n

How to use this list: <\/strong>Follow the exercises below, in order, resting only as needed between exercises. Repeat the circuit 2 to 3 times, taking a 3- to 4-minute break in between circuits. Go for lighter weights as you learn the movements, then slowly increase the load.<\/p>\n

1. Walking Lunge With Dumbbells\"walking<\/p>\n

thomas hengge<\/p>\n

Why it works:<\/strong> The walking lunge is Devore\u2019s go-to strength move for cyclists. He says it\u2019s the simplest exercise a cyclist can do at home to improve their explosive on-bike power. The key, though, is picking the right weight and being mindful of how the movement is done.<\/p>\n

\u201cThe thing you have to be careful with is the volume,\u201d Devore says. \u201cMost people do lunges by just stepping backward\u2014a reverse lunge<\/a>\u2014but those don\u2019t have the speed and explosiveness that comes with moving forward. The real way you develop power is by loading eccentrically<\/a> and then exploding up afterwards. And the walking lunge does that, if you do it right.\u201d<\/p>\n

How to do it:<\/strong><\/p>\n

    \n
  1. Stand in a neutral position with a light dumbbell in each hand (or use bodyweight).<\/li>\n
  2. Take a big step forward with right foot, and bend knee 90 degrees. Back leg should be nearly straight (if it\u2019s not straight, take a bigger step next time), left heel lifted but ball of foot planted firmly on ground.<\/li>\n
  3. Push off back left foot with explosive power, driving knee up toward chest as you stand up. This isn\u2019t a jump, just a powerful step.<\/li>\n
  4. Lower into a lunge with left foot forward and knee bent 90 degrees, back right leg straight.<\/li>\n
  5. Continue walking forward. Do 10 reps each side.<\/li>\n<\/ol>\n

    No space to walk? Do a forward lunge with an explosive push back, where your right foot comes up and back to meet your left, then repeat with your left foot.<\/p>\n

    2. Split Squat\"split<\/p>\n

    thomas hengge<\/p>\n

    Why it works:<\/strong> Your split-squat stance mimics when you\u2019re standing on the bike with your pedals level\u2014one foot is staggered by a few inches the way they would be on the pedals. This position not only gets your glutes<\/a> and hamstrings<\/a> firing in a squat, says Duff. But because it\u2019s less stable than a standard squat position, it also challenges your balance and serves as a core workout<\/a>.<\/p>\n

    How to do it:<\/strong><\/p>\n

      \n
    1. Hold one dumbbell in each hand down by sides, or hold a kettlebell at chest in a goblet position.<\/li>\n
    2. Stand in the split squat stance with right leg forward, foot flat, left heel off the floor but toes planted firmly onto to the floor.<\/li>\n
    3. Bend both knees and as you lower down, focus on sending hips back and down. (It should feel similar to the position you drop into as you descend on the bike.)<\/li>\n
    4. Drive feet into floor to stand back up, straightening legs (but keeping knees soft at the top).<\/li>\n
    5. Repeat for 8-10 reps.<\/li>\n
    6. Then switch sides.<\/li>\n<\/ol>\n

      3. Split-Stance Romanian Deadlift\"split<\/p>\n

      thomas hengge<\/p>\n

      Why it works: <\/strong>\u201cThe Romanian deadlift is a great posterior chain exercise<\/a> that really works the glutes and hamstrings, and it\u2019s even better for cyclists in that split stance,\u201d says Duff. \u201cThe split stance destabilizes your core, mimicking how you use your core on climbs<\/a> while also building up the glutes and hamstrings.\u201d<\/p>\n

      How to do it:<\/strong><\/p>\n

        \n
      1. Hold one dumbbell in each hand down in front of you, palms facing you.<\/li>\n
      2. Stand with feet hip-width apart. Then step right foot slightly back. Keep left foot flat; right heel lifted.<\/li>\n
      3. Hinge at hips by sending glutes straight back. Maintain a flat back, core engaged, shoulders down and back. Bend left knee slightly.<\/li>\n
      4. Drive through left foot to stand back up, extending hips and engaging glutes and hamstrings.<\/li>\n
      5. Repeat for 8-10 reps.<\/li>\n
      6. Then switch sides.<\/li>\n<\/ol>\n

        4. Unsupported Bent-Over Row\"unsupported<\/p>\n

        thomas hengge<\/p>\n

        Why it works: <\/strong>\u201cThe kinetic chain is the connection from the handlebars<\/a> to the feet, and when you\u2019re sprinting, you really notice how much your upper body<\/a> plays a role,\u201d says Devore. \u201cI could beat Mark Cavendish<\/a> in a sprint every single time… if he took his hands off the handlebars for the sprint!\u201d<\/p>\n

        To improve your sprint ability\u2014the ability to use your upper body and core to generate power\u2014the unsupported bent-over row is a winner because it challenges your midsection in a way the typical supported bent-over row doesn\u2019t, and it mimics the \u201cpulling up\u201d feeling you should have on the handlebars in a sprint.<\/p>\n

        How to do it:<\/strong><\/p>\n

          \n
        1. Hold a dumbbell in right hand. Stand with feet in a split-squat stance with left foot forward and both knees bent.<\/li>\n
        2. Hinge at hips, sending glutes straight back, so you\u2019re bent over at around 45 degrees with back flat, core engaged.<\/li>\n
        3. Straighten right arm, palm facing inward. (Left arm can go out to side or on hip.) Pull shoulders down and back. This is the starting position.<\/li>\n
        4. Pull dumbbell up to right hip, keeping elbow close to side and core engaged, as though trying to bring elbow up to the ceiling.<\/li>\n
        5. Straighten arm back to starting position.<\/li>\n
        6. Repeat for 8-10 reps.<\/li>\n
        7. Then switch sides.<\/li>\n<\/ol>\n

          5. Plyo Lunge\"plyo<\/p>\n

          thomas hengge<\/p>\n

          Why it works: <\/strong>This plyometric move improves explosiveness, which can be helpful for sprints on the bike, Duff says. And the benefits of plyometric training<\/a> (a.k.a. jumping) are backed by research<\/a>, which shows it can improve health and longevity by improving balance as well as bone density<\/a>.<\/p>\n

          How to do it:<\/strong><\/p>\n

            \n
          1. Stand with feet hip-width apart.<\/li>\n
          2. Step left foot back, both knees bending 90 degrees, with right knee tracking directly over toes and right knee hovering just above the floor, arms down by sides.<\/li>\n
          3. Explosively jump up, arms reaching up overhead.<\/li>\n
          4. Switching legs in air, land with right foot back, left foot forward, landing softly and going immediately into a lunge position.<\/li>\n
          5. Continue alternating for 30 seconds.<\/li>\n<\/ol>\n

            6. The Real Bicycle Crunch\"the<\/p>\n

            thomas hengge<\/p>\n

            Why it works: <\/strong>Duff uses a version of the classic bicycle crunch<\/a> to \u201ddestabilize\u201d the core so you\u2019re forced to recruit more muscles to get through the motion. And instead of touching elbows to knees, she actually has cyclists mimic a smooth pedal stroke<\/a>.<\/p>\n

            How to do it:<\/strong><\/p>\n

              \n
            1. Lie faceup, holding a lightweight dumbbell in both hands horizontally over chest. Keep head and shoulders on floor.<\/li>\n
            2. Bring legs up in the air so that hips and knees are both bent 90-degree angles.<\/li>\n
            3. As smooth as possible, start to \u201cpedal\u201d legs in a 360-degree motion, while keeping back flat on the floor and the dumbbell firmly in place. Focus on making the movement steady, not fast.<\/li>\n
            4. Continue for 30 seconds.<\/li>\n<\/ol>\n

              7. Balance Challenge Split Squat With Kettlebell\"balance<\/p>\n

              thomas hengge<\/p>\n

              Why it works:<\/strong> This split squat is challenging for two reasons. First, Duff explains, you\u2019ll be holding a squat for a longer period of time than you might be used to, which can challenge your glutes, quads<\/a>, and hamstrings. And with the balance component from the kettlebell, you\u2019re also working your core while your arms<\/a> are doing some work stabilizing and moving the kettlebell.<\/p>\n

              This is a great exercise for improving your ability to grab your water bottle out of the bottle cage on the bike.<\/p>\n

              How to do it:<\/strong><\/p>\n

                \n
              1. Stand in the split-squat stance with right leg forward, foot planted firmly on mat, with left heel lifted. Hold kettlebell in both hands at chest height.<\/li>\n
              2. Bend both knees 90 degrees to lower down. Hold the lunge.<\/li>\n
              3. While at the bottom, pass the kettlebell from right hand to left hand, under leading leg.<\/li>\n
              4. Bring it back up to chest, keeping core engaged. Don\u2019t straighten legs.<\/li>\n
              5. Repeat for 5-8 reps.<\/li>\n
              6. Then switch split-squat stance and repeat, passing the kettlebell in the other direction for another 5-8 reps.<\/li>\n<\/ol>\n

                Get Exclusive Training Programs and Digital Issues\"Chevron\"Chevron\"Lettermark\"<\/p>\n

                Molly writes about cycling, nutrition and training with an emphasis on bringing more women into sport. She’s the author of nine books including the Shred Girls series and is the founder of Strong Girl Publishing<\/a>. She co-hosts The Consummate Athlete Podcast<\/a> and spends most of her free time biking and running on trails, occasionally joined by her mini-dachshund.<\/p>\n