The only four cycling workouts you really need – Bike Magazine Australia

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If you’re like most people, you spend a great deal of the day sitting. All that time planted on our behinds puts our glutes on extended inactive duty to the point where they eventually stop doing their job when we want them in action, like keeping us stable in the saddle and helping us charge up hills.

Keep your glutes – as well as your hamstrings and the muscles that support your spine -strong and active with one simple move: the Founder, the keystone move in Foundation Training. The Founder is grounded in glute activation and strengthens the whole posterior chain from your shoulder blades to your knees for better mobility and injury prevention.

Do it: At least once a day

Stand with your feet shoulder-width apart, knees slightly bent, and weight on your heels. Hinge forward from your hips, pressing your butt back and extending your spine. Reach back with your arms, pulling shoulders down toward your butt. Hold 15 seconds. Bring your arms up overhead and reach forward with hands and press back with your hips. Hold 15 seconds. Fold forward again, keeping your back flat and knees bent. Breathe deeply a few seconds. Place your hands on your thighs and return to a stand.

Watch this video to get a better feel for the basic move.

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