Sport · 24 min

Rider's Strength

Squats, hinges, lunges and core for stronger, steadier pedaling.

• 24 minutes
• Regular
• Dumbbell, Bench, Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

Cycling works your legs in a small range and leaves your back and trunk to hold the position. This session trains the full range: front squats, Romanian deadlifts, reverse lunges and hip thrusts, then core work for a stable torso on the bike. Do it on a rest or easy riding day.

Kit

Dumbbell, Bench, Mat

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place45 s
   • Cat-Cow30 s
   • Half-Kneeling Hip Flexor Stretch20 s each side
   • Bodyweight Squat10 reps
   • Hip Hinge Drill8 reps

2. Squat and hinge3 rounds

   Z4 Work
   • Dumbbell Front Squat8 to 12 reps
   • Dumbbell Romanian Deadlift8 to 12 reps

3. Lunge and thrust2 rounds

   Z4 Work
   • Dumbbell Reverse Lunge8 to 10 reps each side
   • Dumbbell Hip Thrust8 to 12 reps

4. Core for the bike2 rounds

   Z4 Work
   • Dead Bug8 to 12 reps
   • Side Plank20 s each side
   • Superman8 to 12 reps · Hold the top for a breath

5. Cool down

   Z1 Recover
   • Half-Kneeling Hip Flexor Stretch30 s each side
   • Wall Chest Opener30 s each side
   • Figure Four Stretch30 s each side

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.