Low-impact exercises that build muscle and stamina are a great way to add variety to your training, and move your body in different ways—especially if you’re on the bike a lot in a forward-leaning posture. Plus, adding cross-training and low-impact exercises to your routine can help strengthen your core, legs, and arms, which can help stave off injury.
“We tend to want to specialize and spend so much time on our bikes,” says Menachem Brodie, cycling coach at Human Vortex Training. “But cross training works your body, muscles, and connective tissues in a way that’s different from what we get on the bike.”
The Benefits of Low-Impact Exercises for Cyclists
Cross-training with low-impact exercises is important for all cyclists, as it builds a more robust and resilient body that can handle all the time in the saddle. But it’s especially important as you get older, says Brodie. That’s because as you age, the range of motion in your joints starts to decrease, and you begin to slowly lose muscle mass after the age of 30. Total-body workouts and resistance training can help combat this.
That said, not everyone wants to cross-train at a high intensity (think: CrossFit) or high impact (think: running), so we asked Brodie to recommend a few low-impact exercises that will benefit us pedal pushers. These moves mean you always have one foot on the ground (no jumping!), but they still challenge your muscles so you can build strength.
Brodie’s advice on tackling workouts off the bike: “Find something that works for you, be aware of your body, start out small, and be okay taking a break if you feel like you’re starting to struggle,” he says. “And take the time to learn proper technique so you don’t hurt yourself.”
Here are his recommendations for six low-impact exercises you can use in your cross-training.
How to use this list: The exercises below are demonstrated by Matthew Johnson Harris, certified trainer and former indoor cycling instructor so you can master the proper form.
Perform 10 to 12 reps of each move with 30 to 60 seconds of rest between each for 1 set. Complete 2 to 3 sets twice a week. You will need a medium to heavy kettlebell and an exercise mat.
1. Kettlebell Swing
Why it works: Using kettlebells in a workout is a great way to switch things up. “It makes strength training accessible and teaches you to regulate tension in the muscles that you’re working and relax the ones you aren’t—no matter what weight you’re using.”
Kettlebell swings teach you to use your glutes properly, which are used when you’re sprinting and climbing, Brodie says. Strong glutes can also help prevent back pain and increase mobility in your hips.
How to do it:
- Stand with feet shoulder-width apart and knees slightly bent. Grab a kettlebell arms-length away from you on the floor, using a two-handed, overhand grip on the horns (or handles). Tip the bell toward you.
- Keeping a neutral back, pull the kettlebell back and up, send hips back until the kettlebell is between and behind legs.
- Squeeze glutes and drive feet into the floor to extend hips, swinging the weight up to chest level.
- Allow the weight to swing back between the legs, sending hips back and allowing knees to bend slightly.
- Repeat.
2. Goblet Squat
Why it works: Goblet squats are a total-body movement that help strengthen your glutes, quads, abs, arms, and even your grip strength (a stronger grip on your bike’s handlebars means better control). These are also good for your cardiovascular system, says Brodie, which is important when it comes to being able to endure long rides and power up hills.
How to do it:
- Hold a kettlebell in front of chest upside down so the weight is on top.
- Stand with feet shoulder-width apart, toes pointed out.
- Send hips back and down to squat until thighs are at least parallel to floor while keeping chest lifted.
- Drive through feet to stand up.
- Repeat.
3. Around the World
Why it works: Here, you’re using your shoulders and arms to move the kettlebell around your body. This is mainly a shoulder stability exercise, says Brodie, which helps maintain good posture. Posture is something many cyclists struggle with due to the hunched over position you have on the bike.
This exercise also works well as a warmup for an upper-body strength workout.
How to do it:
- Stand tall with feet hip-width apart, a micro-bend in knees, holding a kettlebell by the horns with left hand like you’re holding a briefcase.
- Swing the bell around behind the back and grab with right hand.
- Swing it around front to grab again with left hand.
- Reverse direction to repeat.
4. Weighted Glute Bridge
Why it works: Strong hip flexors aid your quads in being able to push your bike pedals down and pull them up. And if we don’t regularly work these muscles, they get tight really easily from sitting all day at work, and sitting on a bike, which is where weighted glute bridges come into play.
How to do it:
- Lie faceup on the mat with knees bent, feet flat on the floor, and rest a kettlebell on hips.
- Press through heels to lift hips straight up so body forms a straight line from shoulders to knees. Keep chin tucked.
- Lower hips back down.
- Repeat.
5. Suitcase Carry
Why it works: Incorporating a suitcase carry (or also known as a farmer’s walk) into your cross-training routine is important for climbing, sprinting, and long rides, according to Brodie. That’s because you’re using all of your core muscles, which are essential for cycling, as any and every motion starts with a strong and stable core.
How to do it:
- Stand tall while holding a kettlebell in right hand. (For an extra challenge, you can hold two kettlebells in both hands.)
- Walk across the room.
- Then turn around and walk back to return to start.
- Repeat.
6. Hiking, Snowshoeing, or Cross-Country Skiing
If you’re someone who prefers being outdoors more, hiking, snowshoeing, and cross-country skiing are three great activities that give you a total-body workout. Plus, they all help boost your endurance, Brodie says, which is essential for those long, hilly rides.
