Stay injury free and power up those legs with these simple lower-body moves.
- By Marianne McGinnis
Too often cyclists have strong quads and weak hamstrings, says John Hughes, a cycling coach and author of Distance Cycling, due out in July. ‘But powerful pedalling requires strength in both the fronts and backs of your thighs as well as in your hips and butt.’ For a strong and muscularly balanced lower body, Hughes recommends these exercises three or four times a week on non-consecutive days.
Hips and backs of thighs; also teaches muscle memory for smooth cycling
Using a trainer set at a moderate resistance, pedal for 30 to 60 seconds with your left leg (rest your right foot on a box), then with both legs. Do this three times. Switch legs and repeat. If you started at 30 seconds, add five seconds a week until you reach 60. When you reach 60, add a fourth set.