Bike-specific Core Strength training

You can have all the leg strength in the world, but without a stable core you won’t be using it efficiently.

We know core strength is vital for cycling power, posture and injury prevention but what techniques should the time-pressed cyclist use for maximum effect?

Lexie Williamson, Yoga Sports Science® instructor, fitness writer and author of Yoga for Cyclists (Bloomsbury), outlines 4 bike-specific moves for us to bolster your core.

Firstly, what is the core and why bother training it? Contrary to popular belief it is not just the ‘six pack’ abs but extends down to the glutes (buttocks) and wraps around the sides of the waist and lower back.

If rock solid, this corset of muscles will create upper body stillness and brace the rider in the cycling stance for long periods, in more comfort. A weak core leads to slumping in the saddle and pressure on shoulders and wrists.

So how should cyclists work the core? Ideally in a ‘functional’ way using techniques that either mimic the cycling stance (Cat Stretch), get the legs ‘pedalling’ while the torso is still (Pedalling Forearm Plank and Pedalling Bridge) or get those out-of-saddle climbing muscles firing (Chair Squat).

So ditch the crunches and try these 4 techniques:


The all fours sequence ‘Cat’ is a great place to connect with the core and also releases tight back muscles. Simply breathe in, let the mid back dip and raise the head and lift the hips. Breathe out, round the back, tuck the chin in and pelvis under. Hold for a few seconds here, drawing in the abs. Repeat x4.


Drop down into a Forearm Plank position with the elbows under the shoulders and forearms parallel, fingers spread wide. Turn the toes under and lift the knees off the floor. Breathe steadily while dropping first the left knee to the floor, then the right.  Continue ‘pedalling’ for 30-seconds to 1 minute.


Bridge is a great technique for cyclists as it reverses the flexed cycling position, stretching the shoulders, chest and hip flexors. Work the glutes in a cycling-specific manner by slowly raising and lowering the legs, switching from leg to leg. Continue for 1 minute.


Stuck at a desk? Fire up the quads and glutes throughout the day by with this squat technique. Sit on the chair with the feet hip distance. As you inhale stand, stand up tall, push the hips a forwards and clench the buttocks. Exhale and lower down but hover just off the seat. Repeat x10.



About The Author

Recent Posts

Olympic velodrome: Track Accreditation
The starting gun has been fired and congratulations go to our riders who have completed Stage 2 (of 4) to become UK Track Accredited. If you feel you are a competent road or outdoor track cyclist you can begin the accreditation process on Stage 1 – Basic Introduction and progress through each level to Stage
*NEW* RD Castelli windstopper winter jacket 2016/17
Following on from our RDCC range of Miltag riding kit (s/sl jersey, bib shorts & gilet), the RD Castelli windstopper winter jacket 2016/17 has now arrived… and just in time for the colder months ahead! Available in ProFit, the jacket is made by Castelli (part of their Rosso Corsa range) and includes: > Windstopper Corsa
RDCC 2016 jersey & gilet designs
We’re pleased to annouce that RDCC is now a British Cycling affiliated club, and to celebrate we’ve released the Rolling Dynamics 2016 club jersey & gilet. Inspired by ‘elevation’ and designed to put a spicy little pep in your step when you’ve got to make that final crest up to the summit, the kit was developed by David Carry @tsuboDesign and is produced by London. Joining
Wattbike’s Top Tips: Winter Training and Preparing for 2016  
Unlock Your Potential on a Ride
We take Ride25 Pioneer Tricia Bacon on a 1:1 training session, and talk about the benefits of supplementing your outdoor riding with structured indoor training:  
Growth Sector
Carbon is cutting edge and steel is real, but there was a material used in two-wheeled construction that preceded both by some years…

Indoor Cycling

Our sessions are powered by Wattbike and are a great way to train no matter what happens outside.

Contact Info


For more information or to book a session please call Mark on:

Phone: Mark 07791 336116

Join us on Strava

Group training is conducive to quality training. Ride longer. Race faster. And help us to be the best!

Powered by