10 essential strength exercises for cyclists – Bike Magazine Australia

Photograph by Matt Rainey

Hold dumbbells at your sides (or put your hands on your hips if doing it without weight). Stand next to a box, or step with one leg bent and foot planted on the box. All in one move, straighten the bent leg, lifting your body up while swinging the other leg out to the side as high as comfortably possible. Return to the starting position. Complete a set and switch sides.

Why it’s essential: You’re working one leg at a time, which helps develop balanced strength (most of us have one side that is stronger). It also targets your outer glutes, so you’re more stable in the saddle and less prone to side-to-side rocking – and the back and knee pain that can follow.

Lie on the floor, legs bent with heels close to butt, arms at sides. Raise one leg straight up toward ceiling. Contract glutes and lift hips up toward ceiling to form a straight line from shoulders to knees. Pause. Lower and repeat for a full set. Switch sides.

Why it’s essential: Hones in on the glutes, which can be weak in quad- and hip-flexor-dominant cyclists.

Air Squat

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Stand with feet wider than shoulder-width, feet turned out a little. Extend your arms straight in front of you. Squat down until your butt drops below knee level. Quickly extend your legs and jump into the air. Land softly, immediately dropping into another squat. Repeat.

Why it’s essential: Impact helps build bones. Research on people with mild knee osteoarthritis shows that impact moves like air squats also can protect your knees by thickening the cartilage and making them stronger.

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