Dominic Stone
Cycling is a great way to improve your cardiovascular health and endurance, but which muscles does it train? Cycling engages almost every muscle in your lower body, your core, and even parts of your upper body. The quads are the primary muscles used in cycling, with the glutes being the second most important muscle group. Other muscles used in cycling include the hamstrings, calves, and core muscles. While cycling is a great way to improve endurance and gradually build smaller, defined muscles, it is not the best way to build large muscles. For that, strength training and exercises like squats are more effective.
| Characteristics | Values |
|---|---|
| Muscle groups | Quads, glutes, hamstrings, calves, core muscles, hip flexors, hip extensors, knee extensors, groin muscles, adductor magnus, quadriceps, soleus, gastrocnemius, abdominals, erector spinae, lower back |
| Muscle fibres | Type II fast-twitch fibres, Type I slow-twitch fibres |
| Muscle size | Cycling can increase leg muscle size, but not to the extent of bodybuilders |
| Muscle strength | Cycling is an endurance activity that does not increase muscle strength; strength training is recommended for performance gains |
| Muscle recovery | Recovery days are important to prevent tight muscles and injury |
| Muscle imbalances | Core exercises and stretching can help prevent muscle imbalances and injury |
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What You'll Learn
Quadriceps
Cycling is a great way to improve your overall fitness and health, and it is an effective way to train your quadriceps. The quadriceps, or quads, are the number one muscles recruited while cycling, according to Ann Trombley, MS, PT, a physical therapist, cycling coach, and owner of Trail Master Coaching and Physical Therapy.
The quadriceps are a group of four muscles located at the front of the thigh. They are responsible for knee extension and are crucial in many lower-body movements, including cycling. When cycling, the quadriceps are engaged during the power phase of the pedal stroke, which occurs between the 12 o'clock and 5 o'clock positions. During this phase, the quadriceps work together with the hamstrings and calf muscles to generate power and speed.
To effectively train the quadriceps through cycling, it is important to incorporate a combination of seated and standing force efforts during hill climbs. Seated force efforts place a large amount of stress on the quadriceps, while standing efforts target the hamstrings more. Additionally, increasing the resistance or using a harder gear can further engage the quadriceps, although this may lead to faster leg fatigue.
Cycling is an excellent way to build endurance and definition in the quadriceps, but it may not be the most efficient method for those seeking to rapidly increase muscle size. For maximum muscle growth, it is recommended to incorporate strength training exercises such as squats, deadlifts, and power cleans, in addition to cycling.
It is also important to include proper warm-up and cool-down routines when cycling to optimize the benefits for your quadriceps. A warm-up helps increase blood flow and oxygen delivery to the muscles, while a cool-down allows the heart rate to decrease gradually and aids in waste removal from the muscles and blood vessels.
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Glutes
The glutes are the largest muscle group in the body, stabilising the pelvis and powering your stride as you walk or run. They are also important for cycling, as they help to produce power from the hips.
While cycling does work the glutes, it depends on the type of cycling and how you ride. For example, if you are cycling on a flat road, your glutes may not be activated as much as other muscles. However, if you are sprinting or climbing hills, your glutes will be engaged more.
To engage the glutes, you need to be squeezing them, which is easier to do when standing up. You can also try moving forward in your saddle, like a triathlete, which will put more effort on your glutes and less on your quads. Pointing your toes towards the ground will also help engage the glutes, as you won't be able to rely on your quads for power.
Cyclists sometimes suffer from "mental glute amnesia", where they fail to engage their glutes and rely too much on their hamstrings. To avoid this, you can try exercises such as glute bridges, or exercises with a resistance band.
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Hamstrings
Cycling is a great way to train your hamstrings, but it is important to note that it does not work them as much as the quadriceps. The hamstrings are part of the group of muscles that are responsible for the majority of the work when riding a bicycle. These include the quadriceps and hamstrings in the upper leg, and the gastrocnemius and soleus in the calf.
The hamstrings are located in the back of the thigh and are responsible for flexing the knee and extending the hip. When cycling, the hamstrings are used to help with the pedalling motion, especially during the upstroke. However, the quadriceps are used more during the downstroke, which is why they tend to be more developed in cyclists.
To ensure that your hamstrings are getting an adequate workout, it is important to focus on the upstroke when cycling. This can be done by pulling up on the pedals as you cycle. Additionally, standing force efforts during hill climbs will target the hamstrings more than seated force efforts.
It is also important to include strength training in your routine to balance out the muscles. This can include exercises such as squats, which target the hamstrings more than cycling does. Including a mix of seated and standing force efforts, as well as strength training, will help to improve your cycling performance and prevent injury.
Overall, cycling is a great way to train the hamstrings, but it should be complemented with other exercises to ensure a well-rounded workout.
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Calf muscles
The calf muscles are engaged continuously as cyclists push against the resistance of the pedal, especially when climbing hills or sprinting. This builds muscle mass and enhances muscular endurance, which is crucial for long-distance cycling where stamina is critical.
Strengthening the calves leads to better support for the entire leg and can improve your cycling technique, making every ride more effective and enjoyable. To strengthen your calf muscles, you can engage in regular biking, which provides an excellent cardiovascular workout while strengthening and toning the calves.
However, it is important to be mindful of potential muscle-related issues such as calf strains and cramps, which can be due to overexertion or inadequate warm-up and cool-down routines. To prevent these issues, ensure a proper warm-up and cool-down period, and gradually increase the intensity and duration of your rides to allow your muscles to adapt.
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Core muscles
Cycling is a great way to build endurance and improve cardiovascular health. It is not typically associated with bodybuilders or big muscles, but it does work out several muscle groups, including the core.
The core muscles are essential for providing a stable platform for power production and comfort while cycling. The abdominals and erector spinae work together to stabilize the upper body, allowing for efficient power transfer to the pedals. Core strength is also critical for preventing lower back pain, especially during long rides.
While cycling does not directly train the abs or lower back productively, as the bike itself supports the rider's weight, core strength is still vital for optimal performance. To improve core strength, cyclists can incorporate exercises like planks and plank variations into their training routines. The Copenhagen plank, a side plank with the upper leg supported on a chair or bench, is especially beneficial for engaging the core and adductors.
Additionally, mountain biking can provide whole-body movement, contributing to core stabilization and activation of supporting muscles that may not be trained as effectively on a road bike. However, it is important to balance mountain biking with other forms of cycling to maintain the type I slow-twitch muscle fibres needed for endurance riding.
Overall, while cycling may not directly build core muscles in the same way as strength training, it still relies on core stability and can be complemented with specific exercises to enhance core strength and improve cycling performance.
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