Strength Movements for Cyclists: Squats, Single-Leg Squats, and Hip Hinge Training

Why do cyclists need strength training?

Cycling is a “seated pedaling” sport—it heavily taxes the cardiovascular system, but bone loading is low and muscle development is unbalanced. Common issues:

• Weak core: lower back pain over long distances
• Inactive glutes: quadriceps overcompensate
• Tight posterior chain: hip flexor tightness, anterior pelvic tilt
• Sitting too much, never standing: insufficient hip extension capacity

Four essential movements for cyclists

1. Back Squat

Purpose: Build absolute leg strength, improve climbing W/kg

Key points:

• Place the barbell on the mid-traps (not on the neck)
• Feet shoulder-width apart, toes turned out 10–15 degrees
• Hips and knees descend together until thighs are parallel to the floor (or lower)
• On the way up, knees track in line with the toes

Prescription:

• Max Strength phase: 5 × 4 @ 85% 1RM
• Hypertrophy phase: 4 × 8 @ 75% 1RM

2. Single-Leg Squat (Pistol Squat / Skater Squat)

Purpose: Correct left-right leg imbalances, improve pelvic stability

Progression ladder:

1. Box single-leg squat (sit down and stand up on one leg)
2. Skater Squat (rear foot floating version)
3. Full Pistol Squat (complete bodyweight)

Prescription: 3 × 5–8 reps / leg

3. Hip Hinge Training

Purpose: Learn to “generate force from the hips” rather than compensating with the lumbar spine, activating the glutes and hamstrings

Main movements:

Romanian Deadlift (RDL)

• Barbell in front of the body
• Knees slightly bent, hips pushed back
• Barbell slides down along the front of the thighs to just below the knees
• Squeeze the hips to return to standing
• Prescription: 4 × 6 @ 80% 1RM

Good Morning

• Barbell on the traps
• Push hips back, lean torso forward to 60–80 degrees
• Prescription: 3 × 8 @ moderate weight

4. Farmer’s Walk

Purpose: Grip strength, anti-lateral-flexion core stability, scapular stability

Prescription: 3 sets × 30–40 meters, 24–32kg per hand

Complete weekly schedule for cyclists

Monday: Leg Day (Focus)

Thursday: Full-Body Power

Movements cyclists should NOT do

• Excessive bench pressing: a bulky upper body increases aerodynamic drag
• Isolated quad exercises: the quads are already overdeveloped
• Prolonged aerobic-style strength work: low-weight, high-rep “fat-burning” routines are of little value to cyclists

Conclusion

The focus of strength training for cyclists is “climbing power + core + hips.” With two strength sessions per week, a 5–10W FTP increase and a new personal best on climbs within six months is not a pipe dream.

Related Reading

• Introduction to Weight Training for Cyclists: Proper Form for Squats, Deadlifts, and Single-Leg Exercises
• Gym Training for Cyclists: A Complete Guide to Strengthening the Lower Body
• Squat Variations Every Cyclist Should Master: A Complete Guide from Beginner to Advanced
• The Importance of Weight Training for Cyclists: A Guide to Squats, Deadlifts, and Core Work