30 Minute Lower Body Strength Routine For Cyclists

Having a strong lower body plays a crucial role in your performance and comfort on the bike. The lower body muscles are heavily utilized during cycling to generate power, pedal efficiently, and maintain stability. Strengthening these muscles can improve cycling efficiency, increase power output, enhance endurance, and reduce the risk of injuries. Additionally, a strong lower body helps cyclists maintain proper form and technique, leading to better control and balance on the bike.

This 30 minute routine is from our 3-Month Intermediate Strength Training Program at Dynamic Cyclist. Today we will focus on the lower body with the goal of strengthening the stabilizing muscles including the glutes, hips, quads, hamstrings and calves.

Equipment:
-- Weights
-- Resistance band

ROUTINE

Warm up:
-- High Skip
-- Hip Openers

Circuit 1:
-- Squat
-- Monster Walks
-- Single-Leg Deadlift with Knee Press
-- Hamstring Curls
Repeat 2x

Circuit 2:
-- Single-Leg Calf Raise
-- Tick Tocks
-- Alternating Lateral Lunge to Overhead Press
Repeat 2x

Circuit 3:
-- Leg Circles
-- Single Leg Lift
-- Clamshells