As cyclists, we’re often guilty of putting resistance training on the back burner in favor of maximum time in the saddle. But considering strength work makes you more efficient on the bike, it's always a good idea to fit it into the weekly schedule. (Who doesn't want to feel better while riding?) The good news: You don’t need to go to a gym, buy new equipment, or even leave your living room to get the job done. And you don't need a lot of time, either.
These five bodyweight exercises, demonstrated by Charlee Atkins, certified trainer and founder of Le Sweat, target all the muscles that support you in the saddle but that cycling itself doesn’t strengthen. By targeting them, you’ll ward off overuse injuries and set yourself up for a successful season. All you have to do is carve out a little time on your calendar and space the size of a yoga mat.
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Bodyweight Exercises
How to use this list: Perform the exercises below circuit-style, going from one move to the next with minimum rest between moves. Do 10 to 20 reps of each move (depending on your strength level). Perform the entire circuit 3 times. Aim to perform the workout 2 to 3 days per week. You need no equipment, but an exercise mat is optional.
1. Superman
How to do it: Lie facedown on a mat, arms fully extended in front of you, palms down. Squeeze your glutes and simultaneously lift arms, legs, and chest off the floor. Hold for 2 seconds. Lower back to the starting position and repeat.
Why you should do it: This move strengthens your glutes, lower back, and erector spinae muscles, the muscles that run along your spine and spend most of their time stretched out and flexed forward when you ride.
Make it easier: Start by lifting just one arm and leg at a time, alternating sides throughout the set.
2. Push-Up
How to do it: Start in a high plank position, shoulders over wrists, core, glutes, and legs engaged. Bend the elbows to lower chest to the floor. Elbows should point back at a 45-degree angle. Push back up to starting position, making sure to keep hips in line with the rest of the body. If you can’t push up without dipping hips or get chest to floor, drop to knees or place your hands on a couch, steady chair, or even the wall.
Why you should do it: This move builds strength in your shoulders, chest, and triceps, which support you on the handlebars. It also improves your core strength and stability—both of which help you put more power in your pedals.
Make it harder: After you perform the pushup, walk left hand and left foot over to the right so your hands and feet are next to each other. Then step right hand and foot back out so you’re in a wide plank position. Perform another pushup and walk your right hand and foot back to the left. Repeat, alternating sides throughout the set.
3. Shoulder Bridge
How to do it: Lie faceup with knees bent and feet flat on the floor, hip-width apart. Rest arms at your sides, palms down, or intensify the move by clasping your hands beneath you. Keeping thighs parallel to each other, contract glutes and lift hips up toward the ceiling so your body forms a straight line from shoulders to knees. Hold for a 3 seconds. Lower back to starting position and repeat.
Why you should do it: This move strengthens your glutes, which are often neglected during rides, and can help keep you stable in the saddle and eliminate back pain. It also strengthens your core and hips.
4. Jump Squat
How to do it: Stand with feet slightly wider than shoulder-width apart, toes slightly turned out. Clasp hands in front of chest for balance. Send hips back and bend knees to squat down until butt drops below knee level. As you drive the feet into the floor to stand back up, explode off the floor and jump. Land softly, immediately dropping into another squat. Repeat.
Why you should do it: This move strengthens the prime movers in your pedal stroke, aka your quads, while also adding some impact to help build bone strength, which cycling alone doesn’t do.
5. Curtsy Lunge
How to do it: Stand with your feet shoulder-width apart, hands clasped at chest in front of you. Take a big step diagonally forward with right foot, crossing right leg in front of the left. Keeping your back straight, bend knees and lower hips toward floor until both knees bent to about 90 degrees. Push back up to starting position. Repeat then switch legs.
Why you should do it: This move fires up all your glute muscles (maximus, medius, and minimus), which are notoriously weak in cyclists. Strong glutes, particularly the hip abductors, can improve your pedaling mechanics and prevent knee pain.
All images by: Julia Hembree Smith
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