It seems like the answer is pretty much a “no-brainer”. Legs. Your leg muscles are what you tone when riding a bike.
Of course you would be right, but there is a little more to know.
I posted this on the long cycling health and fitness website I operate on another platform. I wanted to share the post here with the hope that the information is useful to at least one person out there.
When riding a bicycle you are mainly using your dorsiflexors, plantar flexors, gluteus maximus, hip flexors, calf muscles, hamstrings and your quadriceps muscles. To a lesser extent you also use back muscles, chest, shoulders, arms and abdominal muscles.
This post is a short – but closer – look into the muscles you use when you are riding a bicycle.
Lower body
As you already know, your leg muscles are the ones getting used most when you are riding your bike.
Specifically, these are the lower body muscle groups that are exercised while cycling:
- Plantar flexors, and dorsiflexors (foot)
- Soleus, and gastrocnemius (calf)
- Hamstrings and quadriceps (thigh)
- Gluteus maximus, medius, and minimus (buttocks)
All of these muscles must work together, in succession, to create the pedaling motion.
The quadriceps put out the most power when pushing down on the pedal and the hamstrings assist.
However, if your feet are caged / clipped / strapped in, then the hamstrings get used a little more if you complete full strokes by pulling up the pedals.
The calf muscles and glutes also play an important part in pedaling.
And if you do additional calf-targeting exercises you increase the benefits they provide while you pedal.
Meaning, with stronger calf muscles you can go longer before your quadriceps get tired.
Upper body
Admittedly, the upper body muscles play a supporting role when you are out cycling. The role could be considered a secondary one but they are quite important since they help with stabilisation.
The upper body muscles used are the:
- Back
- Shoulders
- Chest
- Arms
- Abdominals (both internal and external)
Targeting your abs
Cycling isn’t exactly known for giving riders the model-like six pack. I would be a prime example of that.
That being said, to give your abs more of a workout during a bike ride you will need to adjust your posture a bit.
Try this position:
- Tighten your stomach muscles so that your belly button is pulled inwards
- Keep your stomach tight and tilt it down toward the pubic bone slightly
If you keep this position during your entire bike ride – on a regular basis – it will workout your abs and become your normal cycling posture.
To get closer to that 6-pack though you’ll need a little more.
When you get back home you can then further work your abs with a set of crunches, sit ups or flutter kicks.
Summary
What muscles do you tone when riding a bike?
When you ride your bike you are primarily using your dorsiflexors, plantar flexors, gluteus maximus, hip flexors, calf muscles, hamstrings and your quadriceps muscles but you also use back muscles, chest, shoulders, arms and abdominal muscles.
Doing additional exercises – such as weight training – will improve your cycling, overall strength and muscle tone.
For those elusive awesome abs… well, although cycling helps, you will likely have to do abdominal-specific workouts for those.
In any case, whether you ride your bicycle to commute to work or if you use it strictly for exercising or to cruise around with the kids, cycling uses muscles in both your lower and upper body.
More importantly though, cycling is a fun and healthy activity that almost everyone can do.
So, start pedalling!
That ab position sounds…interesting. I’m more a fan of less pressure on the front, more on the tush. But you do you.
I just got a new bike, the plan was for short grocery store and food runs, but so far it’s just been short joyrides. Here’s to hoping my butt adjusts soon.
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LOL - No worries! Your butt will adjust.... In time. Good luck!
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