Cycling may seem like a simple, repetitive movement of pushing pedals in circles, but beneath that smooth motion lies a complex interaction of muscles working together. Understanding the main muscles used in cycling is vital for riders who want to optimize performance, efficiency and prevent injuries.
Whether you’re a road cyclist chasing watts, a mountain biker tackling technical climbs, a gravel rider going long or an IRONMAN triathlete balancing multiple sports, knowledge of your cycling muscle groups is the foundation for progress. This becomes even more important when training at home on apps like ROUVY. Indoor cycling eliminates external factors like wind, traffic and terrain, so you can focus on technique, power and the biomechanics of each pedal stroke. By linking muscle knowledge with virtual riding, you can identify weaknesses, target specific areas for improvement and integrate strength training and recovery into your plan.
The biomechanics of a pedal stroke
A pedal stroke isn’t just about pushing down. It’s four overlapping phases where different muscles used while cycling contribute in different ways.
Power Phase (12 o’clock to 5 o’clock): Quadriceps dominate here, pushing the pedals down with force. Glutes activate for stability and endurance power, especially during sprints or climbs.
Transition Phase (5 o’clock to 7 o’clock): Calves and soleus muscles help push through the bottom of the stroke, smoothing out the movement.
Recovery Phase (7 o’clock to 10 o’clock): Hamstrings take over to pull the pedal back, reducing dead spots in the stroke.
Upstroke Phase (10 o’clock to 12 o’clock): Hip flexors engage to lift the pedal, preparing the leg for the next power drive.
When done correctly, this reduces wasted energy and spreads the workload across the cycling muscle groups, making for a more efficient ride over long distances.
The main muscles used in cycling
Each of the primary muscles used in cycling play a distinct role in the pedal stroke, combining to create power, efficiency and balance on the bike.
Quads – The downstroke engine
The quads at the front of the thighs are the most well known main muscles used in cycling. They extend the knee, drive force into the downstroke and generate raw power. Cyclists use their quads heavily on challenging climbs and sprints where explosive power is required. A strong quad group not only improves performance but also stabilizes the knee joint and reduces the risk of strain.
Hamstrings – Pulling through the stroke
At the back of the thigh, the hamstrings complement the quads by flexing the knee and aiding the pedal’s backward sweep during the recovery phase. Often underused by new riders, the hamstrings make the pedal stroke more balanced and efficient. Strengthening them prevents muscular imbalances which can otherwise lead to overuse injuries.
Glutes – The endurance powerhouse
The gluteus maximus and its supporting muscles are the strongest in the body. They activate on the downstroke especially during high-power efforts like steep climbs, long time trials or sprint finishes. Strong glutes share the workload with the quads and hamstrings and are central to cycling biomechanics as they stabilize the hips and pelvis.
Calves – Stabilizing & smoothing pedal force
The gastrocnemius and soleus muscles (the calves) make subtle-but-important contributions. They stabilize the ankle and transfer power to the pedals during the transition phase at the bottom of the stroke. Well developed calves reduce wasted motion and add finesse, especially when out of the saddle.
Hip Flexors – Lifting and resetting
The hip flexors, especially the iliopsoas, are critical for lifting the pedal during the upstroke. They play a supporting role to ensure a smooth, circular motion and reduce reliance on momentum alone. Weak hip flexors limit cadence and contribute to inefficient pedalling.
Secondary muscle groups
Cycling may be leg dominant, but cycling muscle groups go beyond the lower body. The secondary muscles control posture and injury resistance.
The core (abdominals, obliques and lower back) is where power from the upper body is transferred to the legs. A strong core stabilizes the body, stops the rocking in the saddle and reduces energy waste. Core endurance becomes more important during long rides and steep climbs where fatigue sets in.
The upper body (shoulders, arms and back) is also involved in bike handling, especially for mountain bikers and gravel riders on uneven terrain. While less important for raw power, these muscles provide stability, improve aerodynamics in the drops, and absorb shock.
Indoor vs. outdoor cycling muscle engagement
Riding on ROUVY changes how muscles engage compared to outdoor cycling. Without the need to balance against wind, corners or descents, indoor cycling tends to recruit muscles more consistently with less micro-rest periods. This can make indoor sessions even more taxing on the quads and glutes.
When using ERG mode on a smart trainer where resistance adjusts automatically to match a set power target, riders can’t “cheat” by shifting gears or coasting. This forces steady recruitment of the muscles used while cycling, especially the quads and glutes, for muscular endurance. But without variation, over-reliance on ERG mode can reduce opportunities for natural standing efforts and bike-handling muscle activation which is important outdoors. ROUVY mitigates this by offering realistic terrain simulation, making indoor training more like outdoor conditions while still allowing for structured workouts.
Strength training for cyclists
Off-bike training complements riding by targeting weak points and improving performance. Cyclists benefit most from compound exercises such as squats, deadlifts and lunges which directly reinforce cycling biomechanics.
Quads and glutes
Squats, step-ups and Bulgarian split squats build power production strength.
Hamstrings
Deadlifts and Romanian deadlifts enhance pulling capacity.
Calves
Standing and seated calf raises improve pedal stability.
Core
Planks, Russian twists and Pallof presses build anti-rotation strength and endurance for long rides.
For riders without access to a gym, bodyweight exercises (lunges, push-ups, single-leg squats) and resistance-band exercises (hip thrusts, banded leg lifts) are effective alternatives. Two to three sessions per week, combined with cycling, is the right balance between strength and recovery.
Flexibility & mobility
While building strength is key, flexibility and mobility maintain efficiency and prevent injury. Hamstring and hip stretches, such as seated forward bends and hip openers, alleviate tightness from long hours in the saddle. Foam rolling and dynamic stretches like leg swings improve mobility before rides.
Mobility drills focusing on the hips, such as 90/90 hip rotations, ensure the pelvis can remain stable, allowing the cycling muscle groups to work effectively without overcompensation.
Common muscle imbalances and how to fix them
Cyclists are prone to overuse injuries because of the repetitive nature of pedalling. Dominant quads often overshadow underdeveloped hamstrings and glutes, leading to knee pain. Similarly, weak hip flexors contribute to lower back strain, while poor core strength results in wasted energy.
To correct these imbalances:
- Incorporate hamstring curls and glute bridges to balance quad dominance.
- Add core strengthening to prevent lumbar pain.
- Use single-leg drills (both in the gym and on the bike) to ensure symmetry.
Preventing these issues requires structured cycling strength training, flexibility work and gradual progression.
Adding muscle training to your cycling plan
A balanced training week combines on-bike sessions with off-bike strength. Here is a simple-but-effective weekly schedule:
- Monday: Full body strength (squats, lunges, core work).
- Tuesday: Endurance ride (Zone 2, 60-90 minutes).
- Wednesday: VO2 or threshold intervals.
- Thursday: Rest or active recovery.
- Friday: Strength with unilateral focus (single-leg deadlifts, anti-rotation core).
- Saturday: Long endurance ride (2-4 hours).
- Sunday: Take a recovery ride on ROUVY, or outdoors.
Effective recovery is essential. Techniques like foam rolling, yoga and easy recovery rides keep your muscles elastic and prevent fatigue build-up.
Final thoughts & ROUVY integration
Cycling is not just about legs of steel; it’s about the interplay of multiple cycling muscle groups, each with a specific role in generating power, endurance and preventing injury. By understanding the main muscles used in cycling, you can fine-tune your training for efficiency and longevity.
The ROUVY app provides the perfect environment to apply this knowledge. Its structured workouts, ERG-mode sessions and real-world routes allow you to train specific muscle groups, while its integration with strength and flexibility routines gives you a holistic program. Combining strength gains with on-bike precision means smoother pedal strokes, stronger climbs, faster sprints and more resilience against injury – both indoors and out.
Cyclists who do this don’t just ride harder; they ride smarter, powered by a deep understanding of their body’s mechanics.
Further reading
- European Journal of Applied Physiology, ”Quadriceps and Hamstring Muscle Activity During Cycling as Measured by Intramuscular EMG”
- Journal of Electromyography and Kinesiology, “Electromyographic Analysis of Pedaling: A Review”
- Journal of Strength and Conditioning Research, “Relationship Between Cycling Mechanics and Core Stability”
- European Journal of Applied Physiology, “Effect of Heavy Strength Training on Thigh Muscle Cross-Sectional Area, Performance Determinants, and Performance in Well-Trained Cyclists”
