Logan Steele
Cycling is a great way to improve your cardiovascular endurance and build muscle. It is considered a full-body workout, targeting muscles in the upper, middle, and lower body. The muscles most targeted by cycling include the hamstrings, quadriceps, calves, glutes, and muscles in the core, back, and arms. The level of resistance and posture while cycling will also determine which muscles are targeted and how much.
| Characteristics | Values |
|---|---|
| Muscle groups targeted | Lower body, core, upper body |
| Leg muscles | Quadriceps, hamstrings, calves, glutes |
| Calf muscles | Soleus, gastrocnemius |
| Gluteal muscles | Gluteus maximus, gluteus medius, gluteus minimus |
| Hip muscles | Hip flexors, hip extensors, hip rotators |
| Core muscles | Abdominal, back, spinal erectors |
| Upper body muscles | Arms (biceps, triceps), shoulders (deltoids) |
| Cardiovascular endurance | Heart, lungs |
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What You'll Learn
Quadriceps
The quadriceps are worked most heavily during cycling and are essential to building strength on the bike. The power phase for a squat is similar to the power phase on the bike, requiring hip and knee extension. These target the hamstrings, hips, and lower back. Working one leg at a time will help correct muscle imbalances since each leg is forced to support the load independently.
Fast-cadence, seated efforts will target the rectus femoris, the quadriceps muscle that engages to lift the knee and foot up to and over the 12 o'clock position of the pedal stroke. This muscle action also helps the opposite leg finish off the downward power phase. Increasing your cadence will also increase activation of the calf muscles. These efforts help build greater aerobic strength in both the non-power and power phases of the pedal stroke, leading to greater pedaling efficiency during a race.
Riding a bike in a hard gear at a lower cadence can increase the risk of injury to the quadriceps. This is because the quads are worked harder than usual, which pulls on the kneecap and puts more pressure on it, causing it to rub on the femur.
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Glutes
The glutes are the second most-used muscle group when cycling, after the quads. They are comprised of the gluteus maximus, medius, and minimus. This powerful group of muscles extend and stabilise the hips while regulating the rotation of the thigh. During the pedal stroke, the glutes can contribute a lot of strength. They also stabilise the hips, which is important for knee health.
However, it is common for the glutes to be underutilised during cycling. This can be caused by the chronic repetitive patterns of cycling, which can cause cyclists to "'forget' to fire their glutes" and instead rely on their hamstrings. This can lead to issues such as hamstring imbalance, lower back pain, and knee pain.
To ensure that the glutes are being activated during cycling, it is important to have a proper bike fit. This includes having the correct saddle height and position, as well as rotating the pelvis forward. The saddle height should be slightly higher than expected, as this allows the hip to travel through a greater range of motion and further engages the glutes. Additionally, a comfortable saddle is important, as an uncomfortable saddle can cause cyclists to subconsciously shift their hips backward, disengaging the glutes.
There are also exercises that can be done to activate the glutes before and during cycling. For example, placing a resistance band around the legs just above the knees and pushing the knees out to create tension on the band. Another exercise is to lie face down with the right leg straight and the left leg bent at 90 degrees, so the left quad is in contact with the ground but the left foot is in the air. Then, fire the left glute gently without activating the hamstring, rocking the hips, or using the back muscles.
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Hamstrings
Cycling is a great way to target the hamstrings, but it's important to be aware of the potential for strain and injury in this muscle group. Hamstring injuries are common among cyclists, so taking steps to strengthen and protect the hamstrings is crucial.
The hamstrings are a group of muscles that run down the back of the thigh, from the hips to the knee joint. During the cycling pedal stroke, the upper hamstrings are stretched and play a role in the downstroke or 'push' phase, while the lower hamstrings are active in the upstroke or 'pull' phase as the knee is bent. This can lead to an imbalance in muscle tone, with the upper hamstrings becoming relatively 'loose' and weak, while the lower hamstrings remain bent and can become shortened and tight.
To prevent this imbalance and reduce the risk of injury, it's important to stretch and strengthen the hamstrings both on and off the bike. On the bike, adjusting your saddle height and incorporating seated and standing force efforts during hill climbs can help target the hamstrings. Off the bike, exercises such as the glute bridge, squats, and foam roller exercises can help strengthen and stretch the hamstrings.
Additionally, paying attention to your body and not increasing the amount of cycling too quickly can help prevent hamstring strains. If you do experience a hamstring injury, sports/remedial massage and physiotherapy can help aid the healing process.
Overall, cycling is an excellent activity to target the hamstrings, but it's important to take a balanced approach and listen to your body to prevent injury.
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Calves
The calf muscles are made up of the gastrocnemius and the soleus. The gastrocnemius is the large muscle on both the inside and outside of the lower leg. The soleus sits underneath the gastrocnemius but is visible on the outside of the lower leg. These muscles work your 'dorsiflexion', which is when you point your toe up during the downward phase of the pedal stroke and at the very bottom of it.
The calves are one of the primary muscles used in cycling and are targeted during the power phase of the pedal stroke. This is when the foot is being returned to the top, between the 6 and 12 o'clock position in the pedal revolution. The calves work in tandem with the hamstrings and quadriceps during this phase. The hamstrings and calves work to pull the foot backward, and then the quadriceps lift the foot and knee back to the 12 o'clock position.
The calves are also targeted during the downstroke, along with the glutes, quadriceps, and hamstrings. The downstroke is when the foot is being pushed forward and down on the pedals, with the quadriceps activating toward the bottom of the stroke as they extend the knee.
Clipping in, as opposed to using a standard pedal, will allow for more calf involvement. Strength training off the bike can also help to target the calves. Seated and standing force efforts on hill climbs will target the calves, with standing efforts targeting them more.
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Upper body
Although cycling is predominantly a lower-body workout, the upper body is also engaged to support the body and maintain posture. The core muscles, including the abdominals, obliques, and erector spinae, work together to support the spine and transfer power between the upper and lower body.
The chest muscles, or pectoralis major, are activated when pressing against the handlebars, such as during sprints or when navigating rough terrain. The triceps are also engaged to provide stability and power. The trapezius and rhomboid muscles in the upper back help to keep the shoulder blades stable, which is crucial for maintaining proper form and preventing the shoulders from rounding forward.
The deltoids, trapezius, and latissimus dorsi are also engaged during cycling, helping with grip and manoeuvring of the bike. These secondary muscles play a crucial role in maintaining proper form and balance.
While the upper body requires less attention than the legs, a strong back, arms, and shoulders are essential to support the body through the pedal stroke, preventing pain and injury.
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Frequently asked questions
Cycling is a great way to target and tone many muscles in the body. The primary muscles targeted are the lower body muscles, including the quadriceps, hamstrings, calves, and glutes. The core muscles, including the back and stomach, are also engaged during cycling, as they help to stabilise the torso and maintain good posture. Additionally, the upper body muscles such as the arms (biceps and triceps) and the shoulders (deltoids) are worked during cycling, especially when applying force to the handlebars or when riding in hilly areas.
To ensure you're engaging the proper muscle groups while cycling, it's important to set up your bike in the correct position for your body. This includes adjusting the seat height and handlebar position to maintain good posture and avoid putting stress on the lower back. Increasing the resistance level can also help target certain muscle groups, such as the quads and glutes.
Here are some techniques to target specific muscle groups:
- For the hamstrings, try fast cadence, seated efforts where you lift your knee and foot up to the 12 o'clock position of the pedal stroke.
- To target the calves, increase your cadence, which will increase activation of the calf muscles and build greater aerobic strength.
- For the glutes, try standing up while cycling or adjusting your seat position to allow for a greater range of motion in the hips.
