Cycling Exercises

One-Legged Squats
Standing on left leg, bend at the hip, knee and ankle to squat down as far as comfortable (do not bend knee below 90 degrees). Switch to other leg and repeat repetitions and sets.

Body benefit: Excellent for overall leg strength; strengthens hamstrings, quadriceps and gluteus muscles.

Sport benefit: Simulates cycling motion. Works both legs for independent leg strength when cycling.

Lie flat on your back with left knee bent 90 degrees and the right leg crossed over left knee. Raise hips off floor by squeezing buttock muscles, keeping back and stomach muscles tight.

Body benefit: Strengthens gluteus muscles, lower back and hamstrings.

Sport benefit: Develops strength needed for bent-over cycling posture.

Upright Rows
Stand with your feet shoulder-width apart, knees slightly bent, arms at your sides. Holding weights, raise elbows to at least shoulder height.

Body benefit: Strengthens upper trapezius.

Sport benefit: Develops upper back strength necessary for cycling.

The exercises above are shown on an exercise step only for demonstration purposes; they are usually performed without a step, on the floor.

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