If you were to compare the phases of your pedal stroke to a clock, the right half of the clock, from 12 to 6, is your power phase. It’s when you push down on the pedal to propel you forward. The left, from 6 to 12, is more like your recovery phase, when you’re returning to the top of that clock. You need to pull up on this second phase of the pedal stroke.
Each phase is equally important when it comes to increasing cycling power. However, many cyclists tend to solely focus on practicing exercises that strengthen the power phase rather than both. In order to reach your full potential, you need a balanced routine that will target all the muscles you recruit as you pedal.
“If you’re not working that recovery phase, you’re missing out on the potential power of your hamstrings and hip flexors, and also risking injury,” says Frank Baptiste, certified strength and conditioning specialist and creator of FranklyFitness. By taking advantage of the full pedal stroke, you build an efficient spin and greater power through the whole cycle, he says.
To increase cycling power, you’ll need to think about all of the muscles that make riding possible: The glutes kick things off, initiating the movement alongside the quadriceps, Baptiste says. As you move toward—and through—the bottom of the stroke, your calves, hip, and ankle flexors light up.
On the way back up, the front of your shin (your tibialis anterior) kicks into gear while your hamstrings help lift your heel up toward your hips. As you come up and over to return to start, those hip flexors turn on once more.
With that quickie anatomy lesson out of the way, it’s time to build strength in each of those muscle groups. Baptiste designed this workout to target each phase of the pedal cycle, mimicking the angles and ranges of motion you move through while in the saddle. There’s also a sprinkling of core and upper body work, because we all know we could use a little extra help there when encountering climbs and obstacles en route.
How to use this list: Perform each exercise in the order listed below for the number of reps described. Rest for 60 seconds, then repeat the circuit for a total of 3 sets.
In the video above Baptiste demonstrates each exercise so you can learn the proper form. You will need a chair, and a mini resistance band. A mat and a set of dumbbells is optional.
Whether you work it as a standalone routine or incorporate movements into other circuits you love, Baptiste recommends performing each exercise at least twice a week to really increase cycling power.
1. Rear Foot Elevated Split Squat
Why it works: Building single-leg quad and glute strength for your power phase.
How to do it: Start in a split stance with right foot elevated on a bench or chair. (To add an extra challenge, hold a pair of dumbbells in each hand.) Engage core by drawing belly button in toward spine. Bend both knees to lower into a lunge position, front knee over ankle and back knee hovering just above the floor. Keep a slight forward lean throughout, grounding down through left foot. Push the floor away as you stand back up. Repeat for 8 reps.
2. Renegade Row
Why it works: This exercise mimics the push-and-pull on the handlebars while challenging your rotary stability and building upper body and core strength for climbing.
How to do it: Holding a pair of dumbbells, start in a high plank (draw the belly button in, squeeze glutes, pull shoulders down, lock arms and legs straight). You should form a straight line from head to heels. Keeping hips square to the ground, pull right dumbbell up toward hip. Return to plank. Repeat on the left side to complete 1 rep. Do 6 reps total.
3. Single-Leg Romanian Deadlift
Why it works: You’ll build single-leg hamstring and glute strength with this deadlift variation, which improves balance and cycling power.
How to do it: Start standing with feet hip-width apart; a dumbbell in each hand. With a slight bend in left knee, lift the right foot off the floor. Keeping back flat, hinge at the hips by sending hips straight back, and bring torso near parallel to the floor while lifting the right leg back behind you. Drive through left foot to stand back up. Repeat for 8 reps, then switch legs and do another 8 reps.
4. Dead Bug
Why it works: Build core strength for all phases, improve endurance, and protect the back with this one exercise.
How to do it: Lie faceup with feet lifted, knees bent and over hips, and arms extended straight up over shoulders. Draw the belly button in to flatten the back into the floor; bring the rib cage down toward the hips to engage core. This is your starting position. Keeping core tight, extend right leg and left arm until they hover just above the floor. Return to starting position. Repeat on the other side. Continue alternating for 12 reps per side.
5. Single-Leg Hamstring Curl
Why it works: Build single-leg hamstring and calf strength for the recovery phase of your powerful pedal stroke.
How to do it: Lie faceup, arms down by sides and calves on top of a stability ball. Tuck hips to flatten back into the floor. Squeezing glutes, lift hips. Extend left leg straight up, off the ball. Balance on right leg. Then use the right heel to pull the ball toward glutes while keeping the hips lifted. Extend the right leg back out. Repeat for 8 reps, then switch legs and do another 8 reps.
6. Hip Flexion Drill
Why it works: Strengthen the hip flexors that lift the knee up in the pedal stroke, as well as the ankle flexors or muscles on the front of our shin that help pull up on the pedals during the recovery phase.
How to do it: Lie faceup with a mini band looped around the tops of feet. Legs straight. Drive the left heel into the ground and pull the toes of the right foot up. Drive right knee in toward chest, like you’re marching. Straighten leg. Repeat for 15 to 20 reps, then switch legs and do another 15 to 20 reps.
Samantha Lefave
Freelance Writer
Samantha Lefave is an experienced writer and editor covering fitness, health, and travel. She regularly interviews pro athletes, elite trainers, and nutrition experts at the top of their field; her work has appeared in Runner's World, Bicycling, Outside, Men's Health and Women's Health, Cosmopolitan, Glamour, and more.
