Why cyclists should train glutes off the bike
The glutes help extend the hip on the downstroke, and they stabilize the pelvis so your legs can push efficiently. Cycling does work them, but pedaling is a low-resistance, high-repetition activity, so many riders find their quadriceps do much of the work while their glutes get less direct strength training. Strength work off the bike is a common way to address this.
Riding will not build maximal strength by itself, and strength training does not replace time in the saddle. The goal is to complement your riding.
Best glute exercises for cyclists
Step-up
Place your whole foot on a box and press through the heel to stand tall, avoiding a push from the trailing leg. It resembles the single-leg nature of pedaling. Use a moderate height and add dumbbells over time.
Bulgarian split squat
Rear foot on a bench, lower until the front thigh is about parallel, and drive through the front heel. Good for single-leg strength and balance.
Hip thrust or floor bridge
Lie with your upper back on a bench (or flat on the floor) and drive your hips up, pausing at the top. Add load gradually.
Romanian deadlift
Hinge at the hips with a soft knee bend and a flat back, keeping the weights close to your legs. It strengthens the glutes and hamstrings and teaches a hip hinge, which can also help your position on the bike.
Clamshells and monster walks
Use a mini band to target the gluteus medius, which helps stop your knees from drifting inward as you pedal. These work well as a warm-up.
For more on the outer hip muscles, see exercises that target the top of the glutes.
Sample weekly plan
Strength work is usually scheduled around key rides so you are not too tired for hard sessions.
- Two strength sessions per week in the off-season, dropping to one in-season to maintain (the same phased logic appears in our off-season running strength training plan)
- Each session: 1 hinge or hip thrust (3 sets of 6 to 10), 1 single-leg exercise (3 sets of 8 to 10 per leg), and 1 band or stability exercise (2 sets of 12 to 15)
- Place the strength day away from your hardest ride when possible
Ride-specific advice varies, so adjust based on your training load. For the broader volume question, read how many glute exercises you should do.
How to activate your glutes while cycling
- Warm up with a few glute bridges and banded walks before you ride.
- Think about pushing through the whole pedal stroke rather than only pushing down.
- Check your saddle height and position; if the saddle is too low or too high your hip mechanics change. A professional bike fit can help.
- Practice standing climbs, which tend to involve the glutes more.
You may not feel your glutes more at first. Consistency matters more than any single cue.
Signs of weak glutes in cyclists
- Knees tracking inward while pedaling
- Rocking hips in the saddle
- Lower back fatigue or quad dominance on long climbs
- Pain in the hips or knees
These can have other causes, including bike fit and injury. If symptoms persist, speak with a physiotherapist or bike fitter.
What is cyclist’s syndrome?
The term is used in different ways. Some use it to describe a pattern in which long hours on the bike with little other movement are linked to underactive glutes and tight hip flexors. It is not a formal medical diagnosis, so if you have symptoms such as numbness or persistent pain, get a professional opinion.
Will cycling grow your glutes?
Cycling can add some muscle in people new to it, particularly when riding hard or uphill, but it is generally not the most efficient way to build glute size. Adding the exercises above, along with a general plan like our gym glute workout, usually does more. For background on why the muscles matter, see is training glutes important.