Cycling is a great leg workout. Therefore, strong legs are crucial for cyclists.
Quads or quadriceps muscles are the primary muscles when your push through the pedal stroke, so stronger quads are equivalent to more watts. Building quad strength helps you crush your ride.
Professional rider, Hasmat Kep shares 5 quad exercises that would complement your performance, on and off the bike.
Squat
A squat is the foundation for all quad exercises. If you do a full range of motion and use a proper form, you can activate all of the quads and activate the hamstrings too. Stand with feet shoulder width apart and thighs parallel to the floor. Send hips back and bend knees to lower into a squat. Keep chest lifted. Press through heels to return back to starting position.
Back Squat
A back squat is a basic barbell strength exercise for the quads, hamstrings and glutes. Stand in a shoulder width stance with feet slightly pointed out, rest a loaded barbell across the back of your shoulders holding it with an overhand grip. Descend into a squat position by pushing your hips back and bending at the knee. At the bottom of the squat, pause, and then drive your hips upward bringing you back to starting position.
Pistol Squat
A pistol squat is an intermediate to advanced exercise. It adds a balance and stability challenge to the traditional squat. Balance on one foot and squat as low as you can while making sure your knee doesn’t go in front of your toes. Pause at the bottom then push back up through your heel, squeezing your glutes as you go.
Lunges
Lunges are a great cycling-specific exercise to strengthen your quads, hamstrings and hip flexibility . Stand holding dumbbells at your sides. Take a giant step froward with left leg, and right knee toward floor. Both knees should form a 90-degree angle. Press into left heel to rise back up to standing, then repeat with right leg.
Side Lunges
Side lunges are an effective lower body exercise that strengthens your quads, hamstrings and glutes while also targeting both the inner and outer thighs. Stand with legs slightly wider than shoulder stance apart and toes pointed forward. Shift your body weight to one leg bending the knee until it reaches a 90-degree angle and the other leg is straight. Glutes are pressing back behind you. Return to centre and switch sides.
