When cyclists think about improving performance, the focus is usually on riding more, riding harder, or upgrading equipment. Strength training often sits much lower on the priority list — or is avoided altogether for fear of adding bulk or reducing flexibility.After more than 10 years working with Melbourne cyclists in the clinic, I’ve seen the opposite to be true.
When cyclists think about improving performance, the focus is usually on riding more, riding harder, or upgrading equipment. Strength training often sits much lower on the priority list — or is avoided altogether for fear of adding bulk or reducing flexibility.
After more than 10 years working with Melbourne cyclists in the clinic, I’ve seen the opposite to be true.
Targeted strength training doesn’t make you slower — it makes you more efficient, more resilient, and more comfortable on the bike.
Cycling is a highly repetitive sport. You’re producing thousands of near-identical pedal strokes per ride, often in a fixed position for long periods of time. That repetition places high demands on certain muscles while allowing others to become under-utilised. Over time, this imbalance can limit performance and increase injury risk.
The goal of strength training for cyclists isn’t to turn you into a powerlifter. It’s to:
Below are five key strength exercises I regularly prescribe to cyclists to improve performance and support a better bike fit.
The split squat is one of the most valuable exercises for cyclists — and one of the most underused.
Cycling is a single-leg activity. While both legs are moving, each leg is responsible for producing force independently on every pedal stroke. Split squats closely mimic this demand.
Why it matters for cycling:
Rear-foot elevated split squats increase the challenge by demanding greater hip stability and control, which translates well to sustained seated climbing and high-power efforts.
Focus on slow, controlled movement and maintaining an upright torso — quality matters far more than load.
The hip hinge is fundamental to powerful, efficient cycling.
Many cyclists rely heavily on their quads while under-utilising the glutes and hamstrings — muscles that play a major role in producing power, particularly during the downstroke.
Why it matters for cycling:
The Romanian Deadlift teaches your body to generate force from the hips rather than the lower back or knees. This helps maintain a strong, stable position on the bike, especially during longer rides and harder efforts.
Keep the movement controlled, maintain a neutral spine, and focus on feeling the load through the hips.
Glute activation and endurance are critical for cycling — yet many riders struggle to access their glutes effectively while riding.
The single-leg glute bridge is an excellent way to address this.
Why it matters for cycling:
Poor glute function often shows up as saddle discomfort, lower back fatigue, or uneven pedalling. This exercise helps build the foundation needed for stable, efficient movement on the bike.
Focus on keeping the pelvis level and avoiding excessive arching through the lower back.
The calves are often overlooked in cycling-specific strength training — yet they play a crucial role in ankle stability and power transfer.
Every pedal stroke requires controlled ankle movement. Weak or fatigued calves can contribute to:
Why it matters for cycling:
Both straight-knee (gastrocnemius focus) and bent-knee (soleus focus) calf raises are valuable. For cyclists, endurance-focused sets with controlled tempo often provide the most benefit.
Core strength for cyclists isn’t about sit-ups or crunches — it’s about control.
On the bike, your core’s main job is to resist unwanted movement while your legs produce power. The Pallof Press trains exactly that.
Why it matters for cycling:
A stable core allows your legs to work more efficiently and reduces the tendency to rock on the saddle during harder efforts.
Focus on slow, controlled presses and maintaining a neutral torso throughout the movement.
One important point I emphasise to all my bike fit clients is this:
Your bike fit and your strength work should support each other.
A well-fitted bike reduces unnecessary stress — but strength training improves your ability to hold that position comfortably and consistently. Without adequate strength and stability, even the best bike fit can feel demanding over longer rides.
You don’t need dozens of exercises or hours in the gym to see results. Consistency and quality matter far more than volume.
By focusing on these five exercises, cyclists can:
Strength training isn’t a replacement for riding — it’s a performance multiplier.
When done correctly, it helps your body do exactly what cycling demands of it, ride after ride.
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