4 Simple Strength-Building Exercises for Cyclists

Written by
Brian Kendall
While we're certain your winter fitness and offseason cross training programs went exactly as planned, we found some simple strength-training moves for you to do, just in case.

While you'll undoubtedly have to lift a finger—and even a couple dumbbells—these four quick and easy exercises will keep your pedaling muscles fit for your next ride.
Jump Squat
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Stand with your feet shoulder width apart and bend your knees, lowering your body into a squat. Once you're in the squat position, jump straight up, reaching your arms toward the sky. Once your feet return to the ground, immediately lower into the squat position and repeat.

Purpose: Strengthens hamstring and quadriceps

4 sets of 20 reps
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Bridge
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Lie on your back with knees bent at a 90-degree angle, keeping your feet flat on the floor. With your arms and hands flat by your side, lift your hips until your thighs are parallel with your abdomen. Hold this pose for 25 seconds.

Purpose: Strengthens posterior and back muscles. Also helps keep back pain-free on longer rides.

5 reps
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Stiff-Legged Deadlift
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Stand erect with feet shoulder width apart, knees slightly unlocked and one dumbbell in each hand. Keeping your chin up and shoulders back, bend forward at the hips, lowering your upper body and the dumbbells to over the top of your feet. Slowly raise your upper body back to the starting position and repeat.

Purpose: Strengthens lower back and hamstring

4 sets of 20 reps
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Curtsy Lunge
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With feet shoulder width apart and arms at side, take a giant diagonal step back and to the right with your left leg. Your left foot should end up far behind and to the right of your right foot. Squat to where your right calf and thigh make a 90-degree angle. Return to the starting position and repeat with the opposite leg.

Purpose: Strengthens glutes and quadriceps 4 sets of 20 reps
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