Which Muscles Are Used When Riding a Bike?

Did you ever wonder which muscles you use when you ride a bike?

As cyclists, triathletes we tend to think about the quads. Those dominant muscles are indeed of great importance the pedals, but it takes more to keep pushing those watts.

The primary muscles used in biking are the gluteal muscles, quadriceps, hamstrings and calf muscles. The quadriceps are the large muscles on the front of the thigh that are responsible for straightening the leg and pushing the pedal down towards the ground. The gluteus maximus and medius are located in your buttocks and are responsible for pushing the pedal forward at the top of the stroke. The hamstrings are located on the back of the thigh, and they work with the calf muscle to lift the pedal up from the bottom of the stroke. All of these muscles work together to give you power when pedaling and endurance when riding.

More info on

[bentalls]

Very informative, all this time I thought I was using my neck muscles when pedalling

[albert]

If you guys aren’t flexing your ears on your down stroke you’re not going to get max output.

[revhard]

The core is involved, arms are used too to stabilize

[sananto]

Heart is freaking amazing muscle. When going hard on bike, thighs are burning whole body hurts, but heart just keeps on pumping the blood. Heart never stops working in our lifetime. I love my

[GarrettGoodenough]

It’s great this video isn’t 20 minutes long. 🙏🏽

[CUNNlNGSTUNT]

I can tell you right now what muscles are used. It's the ones that fricken hurt after a long ride!

[-wu]

Your lower Abs move too, and lower back. Also depending in how you sit, if you go over rough terrain or bumps and you sit high and put more arm on the handle bars, then you basically work your triceps out too, because your arm becomes a suspension for the bike on bumps and terrain... Unless you have a shocks on your mountain bike, but still it gives you a small tricep workout.

[justinflow]

This video saved my cycling hobby career. I thought I knew how to pedal, but I’ve been having major knee problems lately, and ever since I’ve seen this video, it’s helped me clear a lot of knee pain, Piriformis pain, ankle pain. 👊

[andrewbresee]

I definitely use my arms a bit while climbing. Would love to see this incorporated too

[JosueCorella]

I want to know what muscles are worked when standing while riding on a bicycle

[RCdada]

Uphill riding works out the abs real well

[DipBuyer]

I love this video, I watch it over and over analyzing it

[yuxian]

Thanks for giving the names of those muscle groups. So helpful. So informative.

[Jordan-W]

There have actually been many studies that conclude glute activation is minimal, if at all during a normal pedal stroke, unless you are in a full TT aero position. The hamstrings are only really involved if you are clipped in and active pulling up on your return stroke, which needs to be trained. Otherwise it is almost purely quads and hip flexors. The TrainerRoad guys did a full study of this you can check out on their podcast. I highly recommend it for this kind of stuff. I know I’m late to the party....

[johnjohn]

There's so much more used. Your forearms, arms are used while holding the handlebars in certain positions. Your core is used at certain times. Your arms are a big part of cycling. Balancing and supporting your upper body as you hold the riding position. You can use and implement many different muscles that will.make a difference to your ride.

[hanksport]

Would be interesting to see an animation of climbing too.. 20%+ mountain biking

[stubby]

Your core us engaged when climbing and in sprints as well

[cronosx]

I've been riding a road bike for over 12 years (thousands of miles, and jogged thousands of miles); like many others, but the whole body works out and not just a targeted group of muscles. True, that most of the movements are going to be the legs. Still, you have to take into account the lung capacity increase and heart rate; blood circulation. Also, the mind/brain focus and concentration is an overlooked benefit; which helps creativity and projects. I spray paint and make videos as a hobby; while maintaining my regular job, 40 hour week.

[FACE-PROFILERZ]

Thigh and leg power alone has no torque unless you stand on pedal. Thus it makes you tired easily.

Quickly switch to a laidback FWD recumbent bicycle that gives you thigh, leg and upper back more torque.

UCI's mandate bikes may leads you to permanent injuries:
• Wrist CTS syndrome
• Shoulder weight pain
• Neck pain
• Camel-like spinal cord
• Lowerback pain
• Cozzyx or seatbone pain
• Testicular/Prostate or Vaginal issues

[joebloggs]

Untrue - Gluteus Maximus (buttock) is turned off due to being in contact with the saddle. The lifting part at the back of the pedal stroke is handled by the hamstring group.