Cycling is hardly just a fun way to get around or a leisurely pastime. In fact, cycling can be one of the best types of full-body workouts that strengthens and tones nearly every single muscle from head to toe. It might seem like your legs are the only limbs being put to work, especially if you’re biking uphill. However, there are both primary and secondary muscles being activated by your movements on the bike.
What’s more, understanding the specific muscles worked during cycling can help you optimize your workouts, prevent injuries, and achieve better results. From the powerful quadriceps that drive your legs forward to the stabilizing core muscles that help keep you balanced, this guide will delve into the science behind cycling and help you better understand how this workout can enhance your muscular fitness and improve your performance.
Benefits of Cycling
Cycling provides numerous fitness benefits beyond muscle strength, encompassing cardiovascular health, weight management, flexibility, mental well-being, and more, says Chris Ryan, CSCS, NSCA-CPT, a certified personal trainer and founder of Chris Ryan Fitness. “It is a versatile and accessible form of exercise that can be easily integrated into daily life, offering both physical and mental health advantages while promoting a sustainable lifestyle,” he says.
Here’s a breakdown of the benefits of cycling.
Boosts Heart Health
Cycling strengthens your heart muscle by improving blood circulation and reducing the risk of heart disease, the number one killer of both men and women in the U.S. Cycling can also help balance cholesterol levels by increasing HDL (good cholesterol) and reducing LDL (bad cholesterol).
Helps Maintain a Healthy Weight
Maintaining a healthy weight is crucial for optimal health, especially because obesity is linked to a myriad of diseases.
“Cycling is an effective way to burn calories, aiding in weight loss and maintenance,” says Ryan. “And regular cycling can boost metabolism, helping to burn more calories even at rest. Cycling also helps reduce body fat, particularly visceral fat around the abdomen, which is linked to various health issues,” he adds.
Enhances Joint Health
Cycling is a low-impact exercise, so it also can help reduce the risk of joint injuries compared to high-impact activities like running, especially for older individuals, says Ryan. “Regular cycling can enhance the flexibility of muscles and connective tissues, reducing stiffness and improving range of motion,” he says.
Increases Mental Health
Cycling, as with any heart-pumping exercise, promotes the release of feel-good endorphins, which naturally boost your mood and overall mental health. Cycling on the regular also can help reduce symptoms of anxiety and depression.
“Group rides and cycling clubs offer social interaction and a sense of community, contributing to overall mental well-being,” says Ryan.
Improves Endurance
Cycling enhances aerobic capacity, allowing for longer and more intense physical activities without fatigue, says Ryan. “It also builds endurance in both the lower body and core muscles, supporting prolonged physical activity,” he adds.
Helps Prevent Osteoporosis
While cycling is not a weight-bearing exercise, it can still contribute to bone strength, particularly in the lower body, says Ryan. Combining cycling with weight-bearing exercises can help prevent osteoporosis and improve bone density.
Types of Cycling
There are many different types of cycling, and each one offers unique benefits and targets lower body muscles differently. Understanding these differences can help you choose the type of cycling that best suits your fitness goals and optimizes your workouts for maximum muscle engagement and development.
Road Cycling
Verywell Fit / Trevor Kauf
You might be most familiar with road cycling, especially if you enjoyed bike rides as a kid. Road cycling, where you primarily ride on paved roads or dirt paths, emphasizes endurance and consistent muscle engagement with varied intensity based on terrain, says Ryan. The quads and calves are particularly utilized during this kind of cycling.
Mountain Biking
Mountain biking takes place on off-road trails, often through forests, mountains, and other natural terrains. Due to technical terrain and frequent elevation changes, this kind of biking requires more intense, sporadic bursts of muscle engagement, says Ryan. “The glutes and core muscles are more heavily involved for stability and power.”
Stationary Cycling
Verywell Fit / Claire Bugos
Stationary cycling, also known as indoor cycling or spinning, uses a specialized piece of equipment called an indoor cycling bike that’s designed to simulate the experience of biking outdoors. This kind of workout can be self-guided or instructor-led, often accompanied by motivating music and virtual or live coaching.
“Stationary cycling allows for targeted muscle engagement through adjustable resistance and structured workouts,” says Ryan. “High-intensity intervals can lead to significant muscle strengthening across the quads, hamstrings, glutes, and calves.”
Lower Body Muscle Engagement in Cycling
Your lower body works hard when you’re cycling. Here’s a look at the lower body muscles that fire up when you crank those pedals.
Quadriceps (Quads)
Your quads, which are located on the front of your thighs, are primarily responsible for the downstroke in the pedaling motion, says Ryan. “When you push the pedal down, the quads contract to extend the knee and generate force. During the downward phase of pedaling, the quads perform a concentric contraction, shortening as they generate power,” he adds.
Continuous pedaling causes your quads to contract—what’s known as concentric contractions—which builds muscle endurance and strength over time, says Ryan.
Hamstrings
Your hamstrings, which are located at the very back of your thigh, are mainly engaged during the upstroke of the pedaling cycle.
“They work to flex the knee and assist in pulling the pedal upward,” says Ryan. “On the upstroke, the hamstrings contract concentrically to flex the knee, while, during the downstroke, they help decelerate the leg in preparation for the next cycle, engaging in an eccentric contraction,” he says.
Gluteal Muscles (Glutes)
Your glutes are located in your buttocks and consist of three primary muscles—the gluteus maximus, the gluteus minimus, and the gluteus medius. The gluteus maximus is the most engaged during the downstroke as you extend your hip, while the gluteus minimus helps stabilize the pelvis, ensuring smooth and efficient pedaling motion.
“As you push the pedal down, the glutes contract to extend the hip, providing powerful propulsion,” Ryan says.
Calves
Your calf muscles, also known as the gastrocnemius and soleus, are located in the lower back part of your leg. The calves contribute to both the downstroke and the upstroke.
“The gastrocnemius is more active during the downstroke, while the soleus assists during the upstroke,” says Ryan. “On the downstroke, the calves engage to plantar flex the ankle, pushing the foot down against the pedal while, on the upstroke, the calves help in dorsiflexion of the ankle, aiding the leg’s return to the top position.”
Upper Body Muscle Engagement in Cycling
Your lower body might feel the most utilized during a cycling session, but you might be surprised how many other muscles, including those in your upper body, are utilized when you ride. Here are the upper body muscles that are working while you’re cycling.
Core
Core strength is crucial for cycling performance, stability, and injury prevention, says Ryan. “A strong core helps maintain proper posture, supports efficient power transfer, and stabilizes the body during various cycling movements. It also helps improve balance and control, especially when navigating uneven terrain or standing out of the saddle,” he says.
When your core muscles are properly engaged, your legs are better able to exert force with each pedal stroke. A strong core also helps reduce the risk of lower back pain or injury. Ryan also points out that cycling helps improve core stability for other fitness activities, like running, weightlifting, yoga, and Pilates, as well as functional fitness, such as lifting heavy objects, bending, and twisting.
Shoulders
You know that your shoulders are at least somewhat engaged when you cycle—after all, you’re holding on to the handlebars with your arms. However, you may not realize just how much they’re engaged.
“Your shoulders work simultaneously with your core muscles to help you stay upright and remain stable on the bike,” says Ryan. “They also help you grip the handlebars and maintain overall control of the bike.”
Biceps
Your biceps, also known as biceps brachii, are located on the front side of your upper arm. They are heavily engaged in cycling, especially when it comes to gripping the handlebars and helping you gain control of the bike, particularly on rough terrain or during sprinting.
“During climbs or standing pedaling, cyclists often pull on the handlebars, activating the biceps,” says Ryan.
Triceps
Your triceps, also known as triceps brachii, are located on the backside of your upper arm. During cycling, these muscles help support your entire upper body by keeping your elbows extended, especially when you’re in a bent-over position, says Ryan. “When pushing against the handlebars, such as during sprints or climbs, the triceps are activated to provide stability and power,” he adds.
Upper Back
You have quite a few muscles in your upper back, but your traps—AKA your trapezius muscles—and your rhomboids—the two smaller muscles located beneath the traps—are the most involved when you’re cycling. These muscles help keep your shoulder blades stable, which is crucial for maintaining proper form. They also help you maintain an upright position and prevent the shoulders from rounding forward, says Ryan.
Chest
Your pecs, or pectoralis major, are the most involved when you’re cycling. “When pressing against the handlebars, such as during sprints or when maintaining control over rough terrain, the pectorals are engaged. These chest muscles help stabilize the upper body,” says Ryan.
Getting the Most Out of Your Cycling Workout
When cycling, you want to ensure you get the most out of your workout. Follow these tips to ensure you’re maximizing your ride while also reducing your risk of injury.
Ensure a Proper Bike Fit
Verywell Fit / Sarah Sorensen
Safety is crucial when cycling. First, make sure that the saddle height, or the distance from the center of the bike’s bottom bracket to the top of the saddle (seat), is correct. Also, your handlebars should be at a comfortable height to prevent strain on the back, shoulders, and neck.
“Incorrect saddle height can lead to knee pain and improper muscle engagement,” says Ryan. “The saddle should be positioned so that there is a slight bend in the knee when the pedal is at its lowest point,” he adds.
If you’re a serious bike rider who routinely bikes for exercise and not just for leisure, you should consider getting professionally fitted at a bike store to ensure your bike is right for you.
Wear Proper Gear
Ryan recommends using appropriate cycling gear, such as padded shorts, well-fitted shoes, and, most importantly, a proper bike helmet. Padded bike gloves are also a useful tool if you enjoy long bike rides. Doing so will enhance comfort and reduce the risk of chafing, blisters, pressure sores, and more serious injuries that can come with falls. If you bike at night, you may also want to invest in reflective gear to remain visible.
Start Slow
Don’t go full force, especially if you’re a cycling newbie. Begin with short, low-intensity rides and gradually increase the duration and intensity over time as your fitness level improves and your body adjusts.
“Pay attention to how your body responds to cycling and modify your rides accordingly,” says Ryan. “If you experience pain or discomfort, scale back the intensity or duration of your rides as needed,” he adds.
Focus on Form and Technique
It’s crucial that you maintain smooth and controlled pedaling motions and avoid sudden or jerky movements that could exacerbate existing injuries, says Ryan. He also recommends maintaining good posture while cycling, with a neutral spine and relaxed shoulders.
Try Different Workouts
Maximizing your cycling workout to target specific muscle groups involves a combination of training techniques and gear adjustments. Ryan recommends interval training—high-intensity efforts followed by periods of recovery—to challenge and strengthen specific muscle groups, such as the quadriceps and glutes, while also improving cardiovascular fitness. Resistance training—using a stationary bike with resistance settings to perform hill repeats—can provide an excellent workout for lower body muscles.
Keep in mind that new riders should focus on developing proper bike riding techniques and feeling comfortable and safe on the bike before trying more intricate workouts like interval training.
Listen to Your Body
It’s important to pay attention to any discomfort or pain and address it early to prevent more serious injuries. “Rest, ice, compression, and elevation (RICE) can help manage minor injuries,” says Ryan. “For persistent pain or injuries, Seek advice from healthcare professionals, such as physiotherapists or sports doctors, to ensure proper recovery and treatment,” he adds.
End Your Workout With a Stretch Session
Stretching and recovery techniques are essential for cyclists, not only to help wind down and relax post-workout but also to encourage flexibility and muscle recovery. Ryan recommends stretching your quads, hamstrings, calves, hip flexors, and IT bands after a cycling workout.
Bottom Line
Cycling is a highly beneficial activity for muscle engagement and overall fitness that offers a full-body workout, low-impact exercise, cardiovascular benefits, weight management, mental well-being, versatility, accessibility, and sustainability. Whether you’re cycling for leisure, transportation, or fitness, embracing this activity can lead to improved health, vitality, and enjoyment of life.