What muscles does cycling use?

Riding a bike is a fantastic way to develop cardiovascular fitness, but what muscles does cycling use?

Well, cycling predominantly works your leg and core muscles, which inevitably become toned as you clock up the bike miles.

Cycling builds muscles quite unevenly though, so we’ll explain how to avoid imbalances that can result in injury.

Here, rehabilitation strength and conditioning coach Nick Beer goes into more detail…

What muscles does cycling work?

Glutes

The glutes are most active at the top of the pedal stroke just as you’re about to push down. They also provide hip stability and prevent us moving around in the saddle.

You’ll also feel your glutes working harder when you climb out of the saddle.

Glute strength is important because if they are too weak to control the leg your knees will not track inline with your feet when pedalling. This is a common cause of knee pain from cycling. We recommend going for a triathlon bike fit if you’re uncomfortable on the bike.

Quads

The quadriceps function at their optimum on the down phase of the pedal stroke. Especially the VMO (vastus medialis oblique), which helps to push the big gear.

We exert most force while pedalling when pushing down, so the quads are the principal muscles worked by biking.

Hamstrings

The hamstrings flex the knee and pull the pedal upwards. They can easily become underactive due to their over dominant partner, the quads.

The best strength-training exercises for triathletes target the hamstrings and glutes so that they can do their fair share of the work in your pedal stroke.

• Best clipless pedals for triathlon

Calves

The calves help stabilise the pedal stoke. To reduce the amount of work your calves do, you can move your cleat position further back. This mid-foot position is good for triathlon because it saves your calves muscles for the run.

• Calf muscle tear: What it is and how to treat it

Core muscles

These allow the lower limb to provide stability and power when we cycle. A strong core not only develops functional abs, but can help us become a more efficient cyclist.

Your core muscles are in the belly and the mid and lower back (torso), and include transversus abdominis, obliques, rectus abdominis, erector spinae, longissimus thoracis, latissimus dorsi, and trapezius.

Also remember that a strong upper body is just as important as it allows us to hold a better aerodynamic position.

The harmonious link between the lower and upper body enables us to apply greater consistent power, which leads to a faster and more competent cyclist.

Before starting a strength training plan for triathlon, read about the three common strength training mistakes triathletes make and how to avoid them.

Read more:

• What muscles do you use in front crawl?
• What muscles do you use when running?
• What muscles do you use in triathlon?