If you’re a cyclist, chances are you’ve been told to just ride more to get better. Sure, putting in the miles helps — but if you’re ignoring strength training, you’re leaving a lot of gains on the table.
Stronger legs mean more power on the pedals. A stronger core helps you stay steady in the saddle. And don’t forget your upper body — it keeps you balanced and stable during long rides or rough terrain.
Whether you ride for fun or race competitively, adding strength training just 2–3 times a week can make you faster, more efficient, and less injury-prone. The best part? You don’t need fancy equipment or a gym membership.
Here are 15 of the best strength training exercises made just for cyclists — practical, effective, and easy to work into your routine.
1. Goblet Squats
Let’s start with the legs — your power source on the bike.
How to do it:
Hold a dumbbell or kettlebell close to your chest. Squat down with feet shoulder-width apart. Keep your chest up and drive through your heels to stand back up.
Why it works:
Strengthens your quads, glutes, and hamstrings — the same muscles that drive your pedals.
2. Deadlifts
A powerful move for your posterior chain — that includes hamstrings, glutes, and lower back.
How to do it:
Stand with a barbell or dumbbells in front of you. Hinge at your hips and lower the weight down your legs. Keep your back flat and return to standing.
Why it works:
Improves posture on the bike and builds the kind of strength you can feel on uphill climbs.
3. Bulgarian Split Squats
A single-leg move that mimics the pedal stroke.
How to do it:
Stand in front of a bench. Place one foot behind you on the bench. Lower into a squat with your front leg. Push back up and repeat.
Why it works:
Improves balance, leg strength, and power output for each leg individually.
4. Glute Bridges
This one activates the often-underused glutes.
How to do it:
Lie on your back with knees bent. Push through your heels to lift your hips. Squeeze your glutes at the top, then lower down.
Why it works:
Helps prevent lower back pain and keeps your pedal stroke strong and steady.
5. Step-Ups
This move translates directly to pedal strength.
How to do it:
Use a sturdy bench or box. Step up with one foot, drive through the heel, and step down with control.
Why it works:
Builds power in your quads and glutes, key for sprinting and hill climbs.
6. Calf Raises
Calves are underrated — but they help with pedal efficiency.
How to do it:
Stand with feet shoulder-width apart. Raise your heels off the ground. Pause at the top and lower slowly.
Why it works:
Stronger calves mean better ankle stability and smoother power transfer.
7. Lunges
A simple but solid leg builder.
How to do it:
Step forward into a lunge. Lower your body until both knees are at 90 degrees. Push back to standing and switch legs.
Why it works:
Builds single-leg strength and coordination for better balance on the bike.
8. Wall Sits
A no-movement exercise that still packs a punch.
How to do it:
Lean your back against a wall. Slide down until your thighs are parallel to the floor. Hold the position.
Why it works:
Improves endurance in your quads and mental toughness for those long climbs.
9. Planks
It all starts with the core.
How to do it:
Get into a push-up position but rest on your forearms. Hold your body in a straight line from shoulders to ankles.
Why it works:
Builds the core strength needed to hold your body still on the bike, especially during long rides.
10. Side Planks
Don’t skip your obliques — they help with stability and turning.
How to do it:
Lie on your side and lift your hips off the ground, supporting yourself on one forearm and the side of your foot.
Why it works:
Targets the sides of your core for better balance and control.
11. Superman Holds
This one’s great for your lower back and shoulder stability.
How to do it:
Lie face down and lift your arms, chest, and legs off the ground. Hold, then lower.
Why it works:
Helps maintain posture and fight fatigue on longer rides.
12. Renegade Rows
A tough move that builds both back and core strength.
How to do it:
Start in a push-up position with a dumbbell in each hand. Row one dumbbell up to your ribcage while keeping your body steady. Switch sides.
Why it works:
Strengthens your back and core, which helps stabilize you during sprints or technical terrain.
13. Dumbbell Chest Press
Strong chest and shoulders help with bike handling.
How to do it:
Lie on a bench or the floor. Hold a dumbbell in each hand at chest level. Press up, then lower slowly.
Why it works:
Builds upper-body strength for climbs, control, and balance.
14. Resistance Band Rows
Perfect for at-home training or warm-ups.
How to do it:
Anchor a resistance band and pull the handles toward your chest while squeezing your shoulder blades.
Why it works:
Great for posture correction and building strong rear shoulders.
15. Bird Dogs
A sneaky core move that also targets balance and back strength.
How to do it:
Start on all fours. Extend your right arm and left leg. Hold, then switch.
Why it works:
Improves core stability and control — both crucial for staying balanced on the bike.
How to Fit Strength Training Into Your Cycling Routine
You don’t need to train every day. Just 2–3 short strength sessions a week can make a huge difference. Here’s a simple plan:
Day 1 (Lower Body Focus):
- Goblet Squats – 3 sets of 12
- Bulgarian Split Squats – 3 sets of 8 each leg
- Calf Raises – 3 sets of 15
- Glute Bridges – 3 sets of 12
Day 2 (Core + Upper Body):
- Planks – 3 x 30 seconds
- Renegade Rows – 3 sets of 10
- Dumbbell Chest Press – 3 sets of 12
- Superman Holds – 3 x 20 seconds
Day 3 (Stability + Balance):
- Bird Dogs – 3 sets of 10 per side
- Side Planks – 3 x 20 seconds per side
- Step-Ups – 3 sets of 10 per leg
- Wall Sits – 3 x 30 seconds
Final Thoughts
Cycling is a lower-body dominant sport, but it takes a full-body effort to ride your best. Strength training fills the gaps that cycling can’t cover alone. Whether you’re climbing steep hills, pushing into a headwind, or sprinting to the finish, a stronger body makes every ride smoother, faster, and more fun.
