Dominic Stone
Cycling is an endurance sport that uses muscles throughout the body, particularly in the hips and legs. It is a cardiovascular activity that works the leg muscles and increases muscular endurance, but it does not increase muscle mass. The main muscles used in cycling include the quadriceps, hamstrings, glutes, hip flexors, hip extensors, calves, soleus, and gastrocnemius. The abdominals and erector spinae are also engaged to steady the upper body during pedalling. While cycling does not work the abs or lower back productively, it can help to improve core strength and stability. The position on the bike and the type of riding, such as seated or standing, can also influence the activation of different muscle groups. Overall, cycling provides a full-body workout and can be an effective way to improve fitness and endurance.
| Characteristics | Values |
|---|---|
| Muscle groups | Lower body, core, and upper body |
| Primary muscles | Hips and legs |
| Muscle movement | Hip flexion, hip extension, and knee extension |
| Muscle activation | 90-110 revolutions per minute (RPM) |
| Muscle endurance | Increased |
| Muscle mass | Not increased |
| Muscle strength | Increased |
| Muscle recovery | 2 days |
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What You'll Learn
Quadriceps and hamstrings
Cycling is an endurance sport that uses muscles throughout the body. The quadriceps, hamstrings, glutes, hips, calves, and core muscles are all activated during a ride. The quadriceps and hamstrings are two of the largest muscle groups used in a pedal revolution.
The quadriceps and hamstrings work together during the pedaling cycle, with each group contributing differently at different phases. The quadriceps are activated during the power phase, which occurs when the hip and knee extend, pressing downward on the pedal. This happens between the 12 o'clock and 5 o'clock positions of the pedal stroke. The hamstrings, on the other hand, are activated during the 6 to 12 o'clock position, helping to bring the pedal back to the top by pulling the foot backward.
The quadriceps and hamstrings also play a role in maintaining stability during cycling. The quadriceps are essential for power production, while the hamstrings help with balance.
While cycling does strengthen the quadriceps and hamstrings, it is important to note that it may not be enough to prevent muscle imbalances. The quad/hammy imbalance is a well-documented issue in cycling, which can lead to long-term problems such as lower back and hip joint issues. Therefore, it is crucial to incorporate strength training and stretching exercises to address this imbalance and improve overall performance.
Additionally, the type of pedaling technique can also influence which muscle group is targeted more. For example, some sources suggest that the quadriceps are worked more than the hamstrings during cycling, potentially leading to overdeveloped quadriceps and weak hamstrings. However, the activation of these muscle groups can vary depending on factors such as cycling discipline, bike fit, and pedaling technique.
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Hip flexors and extensors
Cycling is an endurance sport that uses muscles throughout the body. While it does not lead to an increase in muscle mass, it does improve muscular endurance. The hip flexors are a group of muscles responsible for flexing the hip, or moving the knee towards the abdomen or chest. These muscles include the iliopsoas (made up of the psoas major, psoas minor, and iliacus) and the rectus femoris. The rectus femoris is a quadriceps muscle that runs down the middle of the thigh and is the only quadricep that crosses the hip joint, giving it its hip flexing function. The hip flexors are used in the recovery phase of a pedal stroke, pulling the cyclist through the final part of the upstroke.
The hip extensors (glutes) are inhibited by tight hip flexors, which can lead to weakness and lower back pain. The rectus femoris can be targeted with foam rolling, and hip flexors should be stretched daily. The glutes should also be strengthened with low-intensity exercises performed three to four times per week.
Hip pain is a common issue for cyclists, which can be caused by muscle imbalance or overload. Strengthening the muscles that attach to the hip and pelvis can help to prevent muscle spasms and shortening, as well as reducing flexibility and pain. Physiotherapy can be used to treat hip injuries, and hip range of motion can be increased with regular core exercises. A more open hip position can be achieved by moving the saddle forward and up, but this may affect weight distribution and result in an increased load on the hands.
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Core muscles
Cycling is a great way to strengthen your core muscles, which include your back and stomach. These muscles are essential for balance and help you maintain proper posture during your ride. With each pedal stroke, you engage your abdominal muscles, including your rectus abdominis and transverse abdominis, to stabilise your torso and prevent swaying.
Mountain biking, in particular, provides an excellent core workout as it requires whole-body movements to maintain balance and navigate obstacles. The constant adjustments in force and balance required for mountain biking engage a wider range of muscle fibres and improve your nervous system's adaptability.
To enhance your core strength and cycling form, you can complement your rides with core-strengthening exercises such as forearm planks, mountain climbers, and glute bridges. These exercises will help you develop a strong and stable core, enabling you to generate more power and improve your cycling performance.
Additionally, exercises that target your spinal erectors and hip flexors can further improve your balance and posture while cycling. For example, squats can help strengthen your hip flexors and extensors, as well as your core muscles, which are crucial for the hip and knee extension movements involved in a pedal stroke.
By strengthening your core muscles through cycling and targeted exercises, you can improve your stability, posture, and power transfer while reducing the risk of injuries associated with muscle imbalances.
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Calves, ankles and feet
While cycling is a full-body workout, the muscles in the calves, ankles, and feet do not contribute as much to cycling as other muscle groups. However, they still play a supporting role to the prime movers.
The calves and hamstrings support the glutes and quads, which supply two-thirds of the power pushed through the pedals. The soleus (one of the calf muscles) and the gastrocnemius (the other half of the calf muscle) direct the force of the quads and glutes to the pedal. The tibialis anterior, which runs along the front of the shin, contributes to ankle plantar flexion during the upwards phase of the pedal stroke, keeping the knees and ankles stable and balanced.
The hamstrings, located on the underside of the thighs, work in tandem with the quadriceps, flexing and relaxing with every pedal stroke. They are responsible for hip extension and knee flexion during the upwards phase of the pedal stroke.
Cycling improves overall function in the lower body and strengthens the leg muscles without overstressing the joints. It targets the calves, improving blood flow and circulation in the lower body, and reducing the risk of developing varicose and spider veins.
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Upper body muscles
While cycling is predominantly a lower-body workout, the upper body also plays a key role in providing stability and balance. The core and upper body muscles help to stabilise the cyclist's posture, ensuring efficiency and balance. The upper body muscles used in cycling include the upper back, shoulders, triceps, pectorals, and shoulder girdle. These muscles support the cyclist's posture and control on the bike, helping to bear the weight of the upper body.
The rougher the terrain, the more the upper body muscles are engaged. For example, mountain biking requires whole-body movements to keep the bike tyre-side down, activating more muscle mass and increasing the heart rate due to the increased oxygen demand. Similarly, riding on technical singletrack will work the upper body more than a smooth section of tarmac. Uphill cycling also increases the demand on the upper body, as it requires more power to be exerted through the pedals.
While cycling alone won't significantly strengthen the upper body, it is still important to have adequate upper body strength to support the body through the pedal stroke and prevent pain and injury. A strong core and upper body allow for efficient power transfer and help maintain the correct position on the bike. Incorporating core exercises such as planks and side planks into your routine can help improve trunk strength and stabilise the upper body during cycling.
In addition to the core and upper back muscles, the arms and shoulders also play a role in cycling, especially when climbing out of the saddle. Arm strength can be particularly beneficial when tackling steep climbs, providing extra power and stability. However, it is important to note that the upper body muscles are not directly involved in the power production during cycling, and their main function is to provide stability and balance.
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Frequently asked questions
Cycling targets the muscles in your legs, hips, core, and even parts of your upper body. The primary muscles used in cycling are the quads, glutes, hamstrings, and calf muscles.
Cycling is an endurance activity that uses Type 1 muscle fibres and doesn't increase muscle strength or mass. However, you can train the muscles used in cycling to improve performance and decrease the risk of injury.
To improve your cycling performance, you can do strength training exercises such as squats, which target the gluteus, quadriceps, hamstrings, and core muscles. You can also do core exercises like planks to improve trunk strength and stability.
