Strength training helps cyclists improve power, reduce pain, and tolerate higher training loads. These are the six exercises that offer the most benefit — without wasting time.
Bayley Forbes is an osteopath and strength & conditioning coach based in Ringwood, Victoria. He founded Summit Osteo & Performance to help people bridge the gap between treatment and performance — combining hands-on care with tailored movement and strength programs to support long-term recovery and better performance.
Strength training is one of the most effective ways cyclists can improve power, comfort, and injury resilience. Despite this, many riders avoid the gym or follow programs that don’t match the demands of cycling.
Cyclists don’t need bodybuilding programs or high volumes of heavy lifts.
They need targeted, efficient exercises that build the tissues responsible for stability, force transfer, and endurance on the bike.
These six exercises provide the highest return on investment for cyclists of all levels.
Split squats build unilateral leg strength, which improves stability and power transfer during each pedal stroke.
Benefits for cyclists:
• Strengthens quads, glutes, and hip stabilisers
• Improves knee tracking
• Enhances pelvic stability
• Helps reduce knee and hip pain
Progressions include rear-foot elevated split squats, dumbbells, or tempo variations.
Hip thrusts target glute strength, crucial for controlling the pelvis and improving power.
Benefits for cyclists:
• Improves hip extension power
• Reduces lower back fatigue
• Enhances climbing strength
• Supports pelvic stability on the saddle
Cyclists often notice improved endurance and comfort with stronger glutes.
Deadlifts help cyclists build trunk stability and posterior chain endurance — essential for maintaining posture during long rides.
Benefits:
• Improves trunk stiffness and control
• Reduces lower back fatigue
• Strengthens hamstrings and glutes
• Enhances efficiency during climbing
Deadlifts don’t need to be heavy — technique and consistency matter more.
A favourite for knee resilience, step-downs improve eccentric control of the knee and hip.
Benefits for cyclists:
• Improves knee tracking
• Builds single-leg control
• Reduces risk of knee pain
• Enhances hip stability
They directly target the movement patterns that influence knee comfort on the bike.
Cyclists spend most of their training in a straight-line movement. Lateral hip work balances this pattern and prevents overload.
Useful exercises:
• Band hip abductions
• Lateral walks
• Single-leg balance with hip engagement
Benefits:
• Improves pelvic stability
• Helps knee alignment
• Reduces side-hip irritation
• Supports climbing form
This is one of the most underrated training categories for cyclists.
Cyclists don’t need high-intensity core workouts — they need endurance.
Best options:
• Bird dog variations
• Back extensions
• Carries (farmer, suitcase)
• Anti-rotation press (Pallof press)
Benefits:
• Reduces hand and wrist pressure
• Improves saddle stability
• Reduces upper body fatigue
• Supports long ride comfort
Better trunk endurance = more efficient power delivery.
2 sessions per week is ideal for most riders.
Each session can be:
30–45 minutes
Low to moderate load
Focused on the movements above
Consistency > intensity for cyclists.
❌ “Strength training makes you bulky.”
Strength doesn’t build bulk at cycling rep ranges — it increases force efficiency.
❌ “It ruins your cadence.”
It improves power at all cadences.
❌ “Cycling is enough leg strength.”
Endurance ≠ strength. Riders often need more tissue capacity.
❌ “You must lift heavy.”
No. Moderate loads + good technique give huge benefits.
The information in this article is general in nature and does not constitute personalised medical or health advice. Always consult a qualified healthcare professional for assessment and guidance tailored to your individual needs.
