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Peloton is an indoor cycling workout that targets multiple muscle groups. Depending on the type of cycling, it can be a full-body workout, hitting all the major muscle groups, including the upper body and core muscles. The primary muscles targeted during a Peloton workout are the quadriceps, hamstrings, glutes, calves, and shins. Additionally, the core muscles, including the abdominal and back muscles, are engaged for stabilization. The level of resistance and cadence during the workout can also impact which muscles are targeted, with higher resistance and lower cadence disproportionately engaging the quads and glutes.
| Characteristics | Values |
|---|---|
| Muscle Groups | Upper body, middle body, lower body, core |
| Leg Muscles | Quadriceps, glutes, hamstrings, calves, shins |
| Upper Body Muscles | Arms, back |
| Core Muscles | Abdominal, back |
| Muscle Contractions | Concentric, eccentric, isometric |
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What You'll Learn
Quadriceps
To build leg muscle on a stationary bike, you need to pedal with a lot of resistance. Some indoor cycling programs recommend a resistance where you can't move the pedals faster than 60 revolutions per minute, or at an intensity that you can't maintain for more than a minute or two. This stimulates the greatest quadriceps-building effects.
Sprinting—pedalling as hard as you can for less than a minute—can also build strength and muscle. "Hovers", or pedalling in a seated position while holding your bottom about an inch above the seat, are another way to build quadriceps strength on an upright exercise bike.
If you're riding out of the saddle, you're likely working your quads harder than usual, which can increase your risk of injury. This is because the high tension on those muscles will make them fatigue faster, and the pressure on your kneecap can cause lower back pain.
Peloton instructor Bradley Rose has put together a set of seven exercises that can help strengthen your hamstrings and glutes, which can help address quad dominance.
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Glutes
The glutes are the body's biggest muscle group, located between the lower back and thighs, and they make up the buttocks. They are comprised of the gluteus maximus, gluteus medius, and gluteus minimus.
Glute activation refers to the process of engaging and activating the muscles in the buttocks. Activating the glutes before a workout can help to avoid injury and improve performance by reducing the risk of compensatory movements. This can be done by isolating the glute muscles using targeted activation exercises, such as glute bridges, or using a mini loop resistance band.
Peloton instructor Adrian Williams recommends the following glute activation move: place a resistance band around your thighs, just above your knees. Stand with your feet hip-width apart and a slight bend in your knees. Keeping your chest up and core engaged, step your right foot to the right side, then the left foot, always maintaining tension in the band. Take 8-10 steps in one direction, then repeat in the opposite direction.
During the pedalling motion, the glutes are primarily engaged during the 'push' phase, when the glutes and quads are straightening the knee joint. The glutes also help to extend the knee from its most bent position into the downward motion of the pedal stroke.
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Hamstrings
Peloton cycling instructor Charlotte Weidenbach explains that getting out of the saddle makes you more powerful, but this power comes at a cost. While it's perfect for going uphill, the high tension on the hamstrings will make them fatigue faster. Therefore, it is not recommended to stay out of the saddle for very long.
To target your hamstrings, add Bulgarian split squats or good mornings to your routine. Romanian deadlifts also target your hamstrings better than conventional deadlifts.
It is important to diligently complete strength training exercises and regular stretches to ensure your hamstrings are strong and flexible. This will also help you avoid potential injuries.
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Calf muscles
Riding on flat land or downhill does not engage the calf muscles as much as riding uphill, which demands more power and force from the calves. Therefore, increasing the resistance on a stationary bike can help target the calf muscles, as it mimics an uphill course.
To strengthen the calf muscles, exercises such as calf raises can be incorporated into a weekly routine. This involves standing on the tiptoes with the heels lifted off the ground, and pressing into the toes to engage the calves and raise the body a few inches upward.
Peloton workouts can help build muscle mass in the calves, as they provide resistance training, which is also beneficial for bone health. Overall, the calf muscles are an important part of the leg muscles targeted during Peloton cycling and running workouts, and specific exercises can be focused on to strengthen them further.
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Core muscles
The benefits of core strength are numerous: "Having a strong core is like having a powerhouse for your entire body. It's not just about those killer abs; it's about ... [and] a solid core is your best tool for maximizing power and endurance." Peloton instructor Emma Lovewell recommends core exercises such as planks and their variations, including the Copenhagen plank, which is a side plank with your upper leg supported on a chair or weight bench. Planks are great for targeting the obliques. Another recommended exercise is the dead bug, which targets the core and helps to keep the spine stable.
Core work is essential for cyclists, and it is important to be consistent and patient when building core strength. It is also important to mix up your workouts to keep things interesting and to avoid overtraining.
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Frequently asked questions
Peloton targets multiple muscle groups, including the upper body, middle body, lower body, and core muscles.
Peloton targets the muscles in your arms, but only for balance unless you take one of Peloton's Intervals and Arms rides.
Peloton targets your abdominal and back muscles.
Peloton targets your hamstrings, quadriceps, glutes, calves, and shin muscles.
Peloton targets these muscles through three types of contractions: concentric, eccentric, and isometric.
