Posted in Cycle

Have you got big ambitions for cycling this year or have plateaued with your riding? Here are 4 exercises to add to your routine to help improve your power and send your watts sky-high.

#1 Reverse lunge into knee raise

  1. Use dumbbells or your own body weight.
  2. Step back into a reverse lunge position, then lift the back leg up to a raised knee position.
  3. Alternate legs with each repetition.
  4. 3 sets of 10-15 reps each side.

# 2 Dumbbell step-ups

  1. Start by standing with one foot on a step, one foot on the ground and holding a dumbell.
  2. Bring the other leg up to the step.
  3. Return the leg back down to touch the floor.
  4. Complete the reps on one side before switching.
  5. 3 sets of 15-20 reps each side.

#3 Leg raises

  1. Lay on the floor with your hands under your bum.
  2. Raise your legs all the way in the air from your hips, until your feet are above your stomach.
  3. Float your legs back down with control. If your back is arching, bend your knees.
  4. 3 sets of 20 reps

#4 Bicycle crunches

  1. Lay on your back on the floor with your arms bent behind your head.
  2. Lift one leg straight off the floor and bring the other leg bent, towards your opposite elbow.
  3. Each motion should feel like you are twisting to make opposite knees and elbows come together.
  4. Keep switching sides as you move your legs in a cycling motion.
  5. Always stay in control and contract through your core
  6. 3 sets of 20 reps

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About the author

GBurden's picture
Gabriella Burden
Published on: 11 Apr 2022

You'll find me running, swimming, cycling, or hiking. And trying to convince anyone and everyone to do the same.