Single-Leg Squats
1. Start in a standing position.
2. Place your hands on your hips and lift your right foot 6 to 8 inches off the ground.
3. Shift your weight onto the heel of your left foot and begin to push your hips back.
4. Bend your left knee and lower into a squat position (as if you're trying to touch a chair that is a little too far behind you).
5. Lower your body as far as you can go without your upper body leaning forward.
6. Squeeze your glutes on the stabilizing leg as your stand back up to starting position.
7. Complete 10 to 12 reps on this leg, then switch. Remember to keep all the weight on the heel of the standing leg.
More: 8 Single-Leg Exercises to Increase Cycling Power
Eccentric Hamstring Curls On Seated Curl Machine
Even though this requires access to a seated hamstring curl machine, I had to include it because it's such a great option for building strength.
1. Using a seated hamstring curl (not a prone hamstring curl, which requires you to lie face down), adjust the seat and leg settings as if you were going to do a regular double-leg curl.
2. Put both feet on top of the leg pad. Keep your left leg straight and pull down with the right leg.
3. The eccentric part of the movement: slowly extend your right leg back out to the starting position to a count of four seconds.
4. Pull the pad back down quickly, then extend your leg back out slowly to a count of four.
5. Repeat this 10 to 12 times on the right leg, then switch sides. This movement is extremely taxing on the hamstrings, so I recommend starting with light weight, such as 10 pounds.
More: 10 Workouts Every Cyclist Should Do
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