Which muscles do I use when running and cycling up hills?

Hill climbing engages the glutes, quads, hamstrings and calves through concentric contractions. Here are their respective functions and suggested exercises to make them stronger:

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Glutes

The glutes control hip flexion and extend the thigh when running uphill. This allows correct form to be maintained. On the bike, they initiate the power phase on the downward pedal stroke.

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Exercise: Single and double-leg hip thrusts.

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Quads and hamstrings

These muscle groups work in sync to maintain efficiency and power when ascending. Quads kick in when the hip and knee extend and the hamstrings shortly follow to flex the knee to complete the pedal revolution and to maintain run cadence.

Exercise: Knee extension and leg press for quad/glute co-contraction and hamstring curls.

• Tight hamstrings Q&A: how can I stretch them out?

Calves

Calf muscles lift the heels up and shift weight forward when running. As we cycle, they’re involved in the continuation of the power phase from the downward leg thrust during each pedal stroke.

Exercise: Heel raises.

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Core

Not to be forgotten, this muscle group provides stability for our hips, maintains posture and helps us to utilise our energy more efficiently when we ascend.

Exercise: Plank and side plank variations.

Nick Beer is a sports injury rehab specialist, a development coach, and a former elite triathlete puresportsmed.com/team/nick-beer

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Nick Beer Rehabilitation strength and conditioning coach

About

Former British elite triathlete Nick has a BSc Hons in biomedical sciences from the University of Sheffield, an MRes in human sciences from the University of Loughborough and is currently at UCL studying for an MSc in sports medicine. Nick's extensive scientific knowledge on the functioning of the human body, coupled with his background as an elite athlete and experience of working in a multi-disciplinary team, have given him the perfect platform to develop a very successful career as a reconditioning performance coach. Nick's broad understanding of surgical procedures and different types of imaging techniques in diagnosing and treating injuries, ensures that a correct, thorough and safe rehabilitation programmes are administered. Overall, it’s his unique ability to creatively orchestrate individually tailored rehabilitation programmes that successfully transition patients into strength and conditioning coaching plans. This invariably leads to patients returning back to their sporting activities fully recovered and in better condition than prior to their injury.