As much we would like to get all the strength training we need just from riding, we can all stand to benefit from a little extra work off the bike. Fortunately, this doesn't mean you have to spend hours in the gym.

Most cyclists will find a lot of their weakness strains from the back and hips, and these three simple moves are great for targeting those muscle groups to help improve your range of motion.

Try adding this workout into your schedule before or after you go out to ride and you should start feeling stronger and more stable in the saddle. You don't need any fancy gym equipment just a yoga mat and some free weights and these three moves should only about ten minutes out of your day.

Even on those days when you can't get out to on the bike this workout will help keep you in shape and ready for the next ride. Video courtesy of our American sister title Bicycling.