There’s a reason speed skaters make such good cyclists: They’ve got amazing lower-body stability and strength. Steal a move from their playbook with the skater step up. This move asks you to work one leg at a time, which helps develop balanced strength (most of us have one side that is stronger). It also fully activates and develops your glutes, so you sit rock-solid in the saddle and become less prone to side-to-side rocking—and the back and knee pain that can follow.
Do it: 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. Do 10 reps. Switch sides.
Flip Side Snow Angels
Cyclists spend a lot of time sitting in a hunched aero position – at desks, at tables, over our phones, behind the wheel, and ultimately behind our bars. That leaves our back muscles stretched, weak, and vulnerable to pain and fatigue whenever they have to support you and transfer power from your arms to your legs during cycling. This move targets your entire back.
Do it: Lie facedown, arms extended at your sides. Squeeze your glutes and slowly lift your feet, chest, and hands no more than six inches off the floor. Sweep your arms overhead and separate your feet. Try to touch your hands above your head. Return to the start position, relaxing your feet, chest, and arms. Do 15 reps.
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