Top 4 Strength Exercises for Cyclists

I was recently featured in an article by Styrkr where I shared my insights as a strength coach on the best exercises for road cyclists. Below, I’ve expanded on that advice with practical coaching tips, movement variations, and deeper context around why each exercise is essential for cycling performance, endurance, and injury prevention. If you're serious about riding stronger, this guide is for you.

1. Half Squat

The half squat is one of the most effective strength exercises for cyclists. It builds maximum quad, glute, and hamstring strength at the same joint angles used during cycling, directly enhancing pedal force, sprinting, and climbing ability.

Unlike full squats, half squats allow heavier loads, promote greater maximal strength adaptations, and better match cycling-specific joint mechanics. Research shows heavy half squats improve cycling economy, 5-minute time trial performance (+30 watts), and time to exhaustion (Sunde et al., 2010; Rønnestad et al., 2010).

Coaching Tip: Squat to a knee bend of approximately 40-60 degrees. This means we’re squatting above parallel (90 degree angle) for a partial squat. Brace your core hard and drive up explosively. Focus on progressive overload 2-3 times per week, adjusting based on cycling volume and training phase.

Bonus Note: If a cyclist’s traditional barbell back squat strength is significantly below general strength standards, simply increasing overall back squat strength can dramatically improve performance. Building a strong foundation first, even before specializing in half squats, can lead to major gains in cycling power, posture, lower-body strength, musculature, and endurance.

2. Bulgarian Split Squat (Single-Leg Split Squat)

The Bulgarian Split Squat is a highly versatile exercise for cyclists and athletes alike. It develops unilateral leg strength, stability, and coordination, while helping to correct strength imbalances, a key factor for smoother and more efficient pedaling.

When combined with the Half Squat, the Bulgarian Split Squat ensures cyclists build both bilateral power and essential single-leg control, while also incorporating a full range of motion squat pattern.

The versatility of the Bulgarian Split Squat lies in how you position your working foot:

• To target more glutes and hamstrings, place your working foot further away from the bench and focus on sitting back into the movement.

• To emphasize the quads, bring your working foot closer to the bench, allow your knee to travel forward, and keep your torso more upright.

This adjustability makes the Bulgarian Split Squat an essential movement for building strength exactly where you need it most.

3. Step-Ups

Step-ups closely mimic the powerful downstroke phase of cycling, building single-leg strength, balance, and hip drive which are all critical for stronger climbing and sprinting efforts.

Coaching Tip: It's crucial to drive through your front heel without pushing off your trailing foot. Keep your core braced and torso upright. The higher the step, the greater the range of motion and muscular demand, leading to stronger hypertrophy and strength adaptations.

Optional Progression: After building a strong base with traditional step-ups, cyclists can advance to Sprinter Step-Up Jumps, an explosive variation that develops sprint power, reactive strength, and hip flexor drive, ideal for improving acceleration and breakaway ability.

4. Bear Crawl Shoulder Tap

Among the many exercises available to cyclists, two movements stand out for their simplicity and effectiveness: the Bear Crawl and the Shoulder Tap Plank. Individually, they offer excellent benefits. But when combined into a single, flowing movement, what we call the Bear Crawl Shoulder Tap, they create one of the most cycling-specific core strength exercises you can do.

How to Perform:Begin in a bear crawl position: hands directly under your shoulders, knees bent and hovering just a few inches off the ground. From this position, perform a slow, controlled shoulder tap -  reaching your right hand to your left shoulder while keeping your hips as level as possible. After each tap, move forward by stepping your opposite hand and foot (right hand, left foot), then repeat on the other side. It’s not about speed; the real work happens when you fight to maintain stability through slow, deliberate movement.

Why It's Valuable:What makes the Shoulder Tap Bear Crawl so valuable for cyclists is how it targets multiple performance factors at once. The exercise builds anti-rotation core strength, which is essential for keeping the upper body still while the lower body generates power. It challenges dynamic stability, requiring balance and coordination as you shift your weight side to side. It also strengthens the shoulders, hips, and deep core muscles, all of which contribute to maintaining a strong, aerodynamic position on the bike, especially during races or hard efforts.