Whether you’re racking up miles on an exercise bike at the gym or taking your wheels for a spin along your favorite scenic route, cycling can be an incredibly effective way to build your cardiovascular fitness and strengthen multiple muscle groups. This low-impact, high-intensity exercise can also burn a ton of calories, making it a great option if you’re trying to lose weight.
To the untrained observer, cycling might seem to just work the leg muscles, but like many things, there’s more than meets the eye. Depending on the type of cycling, you can hit all the major muscle groups (including the upper body and core muscles, which play an important role in maintaining good posture), ensuring smooth power transfer from your legs to your feet during pedaling, and helping you maintain balance on the bike.
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So, what muscles does cycling work? As a certified personal trainer, I can confirm that cycling engages nearly every major muscle group in some way. Let’s dive in to see exactly what’s working while you’re pedaling.
Types of Muscle Contractions During Biking
Before we get into the muscles worked during bike riding, let’s take a look at three types of muscle contractions that happen when you cycle: concentric, eccentric, and isometric.
Isometric contractions happen when the muscles produce force but there is no change in the length of the muscles, themselves. Your lower back remaining neutral while you’re bent over the handlebars is an example of an isometric contraction.
Concentric contractions occur when the force generated by the muscle overcomes the resistance, and the muscle shortens. The quadriceps muscles shortening as they push down during the pedal stroke is an example of a concentric contraction.
Eccentric contractions happen when the muscle lengthens while under tension due to an opposing force being greater than the force generated by the muscle. When the hamstrings lengthen as you push down on the pedal is an example of an eccentric contraction.
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What Muscles Does Cycling Work?
Now that you know the different types of contractions involved in cycling, let’s get granular about each muscle group. From your glutes and quads to your shoulders and triceps, here’s a complete breakdown of what’s activated during this form of low-impact cardio.
Note: Keep in mind that the up and downstrokes are happening at the same time on opposite sides.
- Gluteus maximus: Your glutes are used to push down on the pedal.
- Hamstrings: These are used eccentrically to push down on the pedal and concentrically used during the upward pedal cycle.
- Quadriceps: These muscles, which are on the front of your thighs, are used for the downward power of the pedal stroke.
- Calves: The calf muscles assist the quads in the downward power of the pedal stroke.
- Shin muscles: Your shins work in the upward part of the stroke by drawing your foot from an extended point at 6 o’clock (when the knee is extended) back up toward 9 o’clock (knee is flexed) during the pedal stroke.
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Lower-Body Muscles Worked
Pushing down on the pedals and standing up while pedaling on an exercise bike uses the following upper and lower leg muscles:
- Quadriceps: Concentric and eccentric
- Hamstrings: Eccentric and concentric, though mainly eccentric
- Hip flexors: Concentric and eccentric
- Gluteus maximus: All three muscles in your rear contract, but the glutes are mainly involved when you’re standing up to pedal
- Soleus and gastrocnemius (calf and shin muscles): Eccentric and concentric
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Upper-Body Muscles Worked
Even though your arms aren’t moving much, your upper body plays a bigger role than you may realize during cycling workouts. After all, several muscle groups still contract isometrically to keep your body in a good position on a bike, including your:
- Upper back: Works isometrically as you hold good posture
- Shoulders: Mostly work isometrically to keep the chest up
- Triceps: Work isometrically as you grip and move the handles
The air bike is an exception, because you must actively push and pull the moving handles, eliciting both concentric and eccentric muscle contractions. This type of stationary bike training recruits the larger upper-body muscles, including the chest, shoulders, and upper back. Plus, arm muscles like the biceps and triceps are activated during the push-pull motion.
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Core Muscles Worked
Biking wouldn’t be my top choice for training my core, but your abdominal and lower-back muscles do work isometrically to keep your spine straight and ensure a smooth power transfer from your hips and glutes down to your feet. Here are the major abdominal muscles trained during biking:
- Erector spinae (lower back): Stabilize the spine and help maintain an upright posture
- Obliques: Help resist torso rotation and stabilize the core
- Rectus abdominals: Keeps the torso rigid and supports proper spinal alignment
- Transverse abdominals: These deep core muscles stabilize the trunk and pelvis
Do You Work More Muscles Cycling Indoors or Outdoors?
Indoor cycling, for the most part, is stationary. With outdoor cycling, you’re moving forward. This energy and effort (along with being exposed to the elements) can take more out of you compared to indoor cycling.
Outdoor cycling is more of a full-body workout because you’re dealing with varying terrains and going from seated to standing positions to gain speed while climbing hills. You don’t always get that same effect while cycling indoors (though you can come close to it). Plus, maintaining balance on an outdoor bike requires more of your body’s core and other stabilizing muscles.
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With indoor cycling, your primary muscles worked are the leg muscles; namely, the quads, hamstrings, and glutes. You still recruit core and upper-body muscles, but not to the degree that you would cycling outdoors. Generally speaking, you will burn more calories and train more muscles by cycling outdoors when the time, distance, and intensity are the same. That said, there are still plenty of benefits of indoor cycling you can enjoy, so don’t rule it out as an option.
Understanding the Different Types of Exercise Bikes
Just like there are many types of diets for specific goals, there are different types of exercise bikes built for various training styles. Here’s a closer look at how each one works and who should (and shouldn’t) use them.
Air Bike
Air bikes can be an ideal choice for high-intensity interval training (HIIT) because the resistance increases with your effort. As you pedal harder and faster, the fan pushes back, creating a challenging environment that’s well-suited for Tabata workouts, full-body metabolic conditioning, and other forms of sports performance training.
One of the main benefits of an air bike is that it’s entirely human-powered, meaning you don’t need access to electricity. This makes it ideal for garage gyms, basements, patios, or spaces with limited outlets. Plus, with no motor or electronic parts to maintain, they’re more durable than other types of exercise bikes.
So, if you perform a lot of CrossFit-style workouts or want more of a challenge than what a regular exercise bike provides, something like the Rogue Echo Bike would be a great option. However, if you’re looking for a more relaxed, less-intense ride, I’d look elsewhere.
Recumbent Bike
One of the biggest stationary bike benefits is that they take most of the load off your joints. Recumbent bikes take that even further with a joint-friendly riding position that places your feet in front of you. This can put less strain on your lower-body muscles than an upright bike, where your feet are directly below your posterior chain.
With larger seats and backrests that offer excellent lumbar support and an even weight distribution, recumbent bikes can be particularly useful for older adults or anyone with balance issues.
“The ergonomic positioning and low-impact movement make recumbent bikes a great option for those new to exercise or undergoing physical therapy after injury or surgery,” says GGR Director of Content Nicole Davis, CPT, PN1-NC.
If you’re in the market for this type of bike, I’d recommend the Sole LCR Exercise Bike. With a lifetime frame warranty, 10.1-inch touchscreen (with screen mirroring), and 40 levels of magnetic resistance, it’s a well-designed, ultra-comfortable machine.
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Studio Bike
Studio bikes (also commonly referred to as spin bikes) mimic the feel of outdoor road cycling. They typically have a heavy flywheel, adjustable resistance levels, and a forward-leaning riding position that allows you to ride seated or standing. Plus, they’re typically outfitted with some type of performance tracking technology that pairs with compatible cycling apps or workout programs.
The primary benefit of a studio bike is its training versatility. You can adjust the resistance to simulate climbs or make sprint intervals more challenging. Additionally, you can rely on a studio bike for building endurance with steady-state workouts.
Anyone who enjoys structured workouts—particularly, interactive cycling classes—should consider investing in a studio bike. One of our favorite models is the NordicTrack X24 Bike, which is a premium machine that features a 24-inch touchscreen, iFIT programming, and a robust incline/decline range.
Upright Bike
Upright bikes like the Marcy Fitness Upright Foldable Exercise Bike are perhaps the closest thing to a traditional outdoor bicycle. The pedals are positioned beneath you, allowing you to maintain a vertical body position. These types of bikes are more footprint-friendly, making them well-suited for home gym owners with limited space.
In addition, upright bikes provide a great cardiovascular challenge while also forcing you to recruit your core and upper body muscles for stabilization. These can be a good choice for people seeking a similar feeling to riding a regular bike.
That said, if you have chronic lower back pain, neck issues, or mobility limitations, the upright position could exacerbate these ailments. If that’s the case, I’d instead suggest opting for a recumbent bike setup.
How to Strengthen Cycling Muscles
While some of the best cycling apps include strength training workouts, not all of them do. And if you’re not relying on a platform like Wahoo SYSTM or TrainerRoad for guidance, you may be wondering what type of resistance training protocol will help you become a more proficient pedaler.
It shouldn’t be a surprise that most of your weightlifting efforts should center around classic leg day staples like squats and lunges. However, those fundamental movement patterns are just part of the equation.
To make things as streamlined as possible, here are my three favorite exercises for each major body part or muscle group involved in cycling.
Quads
- Front squat: Targets your quads more than the traditional back squat while also engaging your core.
- Step-up: Whether you hold a pair of the best dumbbells in each hand or just use your body weight, step-ups recruit all four quad muscles to help with knee extension.
- Leg extension: Isolates your quads better than just about any other movement. Try a single-leg variation to enjoy the benefits of unilateral exercises.
Hamstrings
- Romanian deadlift: The RDL targets your hamstrings and glutes better than a conventional deadlift.
- Leg curl machine: Depending on your gym, you may have access to a seated or prone (lying) leg curl machine. Either one can effectively engage your hamstrings, challenging your muscular strength and endurance.
- Good morning: A core-strengthening movement that helps build a strong, stable posterior chain, good mornings are one of the best hamstring exercises that most gym-goers forget to pencil into their #LegDay routine.
Glutes
- Bulgarian split squat: Another unilateral exercise that can help identify imbalances or weaknesses, your first set of Bulgarian split squats can quickly humble you and your glutes.
- Hip thrust: Most of the best glute workouts feature the almighty hip thrust since it’s versatile and effective. While beginners can use resistance bands, advanced athletes can use a barbell and weight plates to strengthen their glutes, hamstrings, and core muscles, one thrust at a time.
- Kettlebell swing: A full-body movement that can also enhance your cardiovascular fitness, kettlebell swings help strengthen all of your lower-body muscles. They’re an excellent posterior chain builder, too, that allow you to develop your hip-hinge mechanics.
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Other Benefits of Cycling
Cycling is so much more than burning calories because it strengthens our muscles, including our most important muscle, the heart. Here are some other important health benefits bikers should consider:
Great, Low-Impact Exercise
Cycling is still weight-bearing and can put some impact on your joints. But in comparison to other cardio modalities, like running on a treadmill, it is low-impact because your feet and joints don’t bear the full weight of your body. Therefore, it can be a great way to improve your cardiovascular fitness without your weight-bearing joints getting angry at you.
Improved Cardiovascular Health
A stronger heart from regular bike work can move more blood with less effort, which decreases the force on your arteries, which then lowers your blood pressure. As such, cycling can improve cardiovascular endurance and general health. Improved aerobic fitness that comes with regular cycling helps reduce the “bad” LDL cholesterol and can raise your “good” HDL cholesterol. Both of these factors can lead to improvements in your cardiovascular health, overall.
Decreased Stress and Improved Mental Health
Getting your heart rate up increases the volume of blood supply1 to certain brain regions, particularly the hippocampus. This helps improve your brain and mental health by boosting the delivery of oxygen and other nutrients.
Cardio can also reduce levels of your stress hormones, adrenaline, and cortisol by producing endorphins, which are the body’s natural painkillers and mood elevators. There are numerous studies linking exercise and improved mental health.
Burns Calories
It’s widely held that for every liter of oxygen you breathe in, you burn approximately five calories2. When you’re heavily breathing during your cycling workout, you’ll be burning lots of calories. Plus, you will increase demand for oxygen after you’re done. Excess post-oxygen consumption, or EPOC, is the amount of oxygen required to restore your body’s balance after a tough workout. This is why you’ll continue to burn calories long after a training session.
Cycling Recovery
One of the biggest keys to sustained cycling success is knowing when you and your bike need to take a break. As much as you may look forward to strapping up the best cycling shoes and knocking out a long ride, both your body and your brain need the right balance of work and rest to function at their best.
So, how can you support optimal muscle recovery? From foam roller exercises to yoga poses, these active recovery tips and tricks may be able to help you feel and perform consistently.
- Invest in a foam roller so you can enjoy the benefits of myofascial release. While I can’t promise it won’t be a painful experience, foam rolling is one of my favorite ways to take care of my body, as it can help reduce tightness and alleviate muscle soreness.
- Incorporate dynamic stretching into your recovery routine to keep your hamstrings, quads, glutes, and calves limber and loose.
- Include a weekly yoga session in your workout plan to further enhance your mobility and flexibility. Pigeon pose, for example, can be a great way to address tight hips—a common problem cyclists, lifters, and many other athletes face.
- Stay hydrated by drinking water before, during, and after your cycling session. Adding one of the best electrolyte powders to your bottle can help replenish key nutrients like magnesium, sodium, and potassium that you lose while sweating, too.
- Take at least one rest day per week to give your muscles at least 24 hours off. Use this time to meal prep, work on other projects, or just relax.
What Muscles Does Cycling Work? Final Thoughts
As you’ve learned, cycling is far from a legs-only activity. Depending on whether you’re cycling indoors or outdoors (or using an air bike), your upper body and core are also involved to varying degrees. Plus, cycling offers a robust list of benefits, such as:
- Fat loss and weight management
- Stress reduction
- Joint-friendly training
- Improved balance and coordination
- Improved cardiovascular health
Ultimately, there’s much more to cycling than simply spinning your wheels to burn calories and break a sweat. So, what are you waiting for? Get to pedaling.
What Muscles Does Cycling Work? FAQs
Which body parts are toned by cycling?
The main muscles that are trained when cycling are the calves, hamstrings, quads, glutes, biceps, triceps, shoulders, and even the small muscles in your feet.
Does cycling tone your stomach?
Cycling is not a great ab workout, per se, but when it’s your goal to lose fat and tone your stomach, cycling with a calorie deficit can help.
Does biking make your butt bigger?
Cycling will not make your butt bigger and will not build muscle there. However, it may make it more defined, because the cardiovascular benefits combined with a caloric deficit can help you lose fat.
Does cycling work your abs?
Yes, cycling works your abdominal muscles, as you must engage your core to stabilize your upper body. This is especially important when cycling out of the saddle.
References
- NICM, Western Sydney University. (2017, November 13). Exercise increases brain size, new research finds. ScienceDaily. Retrieved September 3, 2024 from www.sciencedaily.com/releases/2017/11/171113195024.htm
- Merritt, Edward K. Why is it so hard to lose fat? Because it has to get out through your nose! An exercise physiology laboratory on oxygen consumption, metabolism, and weight loss. Journal Article, 2021. Advances in Physiology Education. Pages 599-606, Volume 45. DOI 10.1152/advan.00006.2021
