Leg Exercises for Cyclists

4 Simple Moves for Even Stronger Legs

Your made-by-cycling quads and calves are a big reason you ride. Here's how to make them look—and perform—even better

Get a Leg Up

Admit it: You want legs that can power you to the town-line-sprint podium. But it wouldn't hurt if they were also the envy of your entire Sunday morning club ride. The key to achieving distinct muscle definition, says Sam Iannetta, a certified trainer and owner of Functional Fitness Wellness Centers in Boulder, Colorado, is to trade heavy weights for lighter ones and do more repetitions. 

Video: Finding the proper bike fit

These moves from Iannetta work your legs from every angle for optimal shaping, not to mention balanced strength and stability. (Search: What other muscle groups can I target to bike better?) Do them three nonconsecutive days a week, aiming for two or three sets of 18 to 20 reps. Choose a weight that's challenging but light enough so you can maintain form until the last few reps, at which point your muscles should feel fatigued. (To work out more than just your legs and get even better, try this Whole-Body Tune-Up.)

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