8 weeks · 2 sessions/wk
Strength for cyclists
More watts per pedal stroke, a back that holds your position and balanced legs.
€19.99See program
Buy · €19.99Sport
Exercises for Cycling
Single-leg strength, posterior chain and a core that doesn't tire. Here are the 125 exercises that help you most, sorted by goal.
Paid program · 8 weeks
Strength for cyclists
More watts per pedal stroke, a back that holds your position and balanced legs.
See the program€19.99
Max Strength 51
Barbell Back Squat
Quads, Glutes
Romanian Deadlift
Hamstrings, Glutes
Dumbbell Split Squat
Quads, Glutes
Dumbbell Step-Up
Quads, Glutes
Farmer's Walk
Forearms, Traps & mid back
Kettlebell Turkish Get-Up (Squat Style)
Shoulders
Kettlebell Turkish Get-Up (Lunge Style)
Shoulders
Kettlebell Single-Leg Deadlift
Hamstrings
Natural Glute-Ham Raise
Hamstrings
Stiff-Legged Barbell Deadlift
Hamstrings
Stiff-Legged Dumbbell Deadlift
Hamstrings
Lunge Pass-Through
Hamstrings
Back Extension Without a Bench
Lower back
Stiff-Legged Barbell Good Morning
Lower back
Weighted Stability Ball Back Extension
Lower back
Barbell Hack Squat
Quads
Barbell Lunge
Quads
Barbell Lateral Squat
Quads
Barbell Back Squat
Quads
Barbell Step-Up
Quads
Bodyweight Squat
Quads
Box Squat (Machine)
Quads
Dumbbell Lunge
Quads
Dumbbell Reverse Lunge
Quads
Dumbbell Squat
Quads
Deficit Reverse Lunge
Quads
Barbell Front Squat
Quads
Double Kettlebell Front Squat
Quads
Goblet Squat
Quads
Machine Hack Squat
Quads
Jefferson Squat
Quads
Kettlebell Pistol Squat
Quads
Single-Arm Overhead Kettlebell Squat
Quads
Barbell Bulgarian Split Squat
Quads
Dumbbell Sumo Squat
Quads
Single-Leg High Box Squat
Quads
Smith Machine Squat
Quads
Suspension Trainer Bulgarian Split Squat (TRX)
Quads
Trap Bar Deadlift
Quads
Weighted Sissy Squat
Quads
Wide-Stance Barbell Squat
Quads
Zercher Squat
Quads
Banded Squat
Quads
Flutter Kicks
Glutes
Quadruped Glute Kickback
Glutes
Banded Hip Extension
Glutes
Stability Ball Hip Bridge
Glutes
Cable Pull-Through
Glutes
Step-Up with Knee Drive
Glutes
Glute-Ham Raise
Hamstrings
Dumbbell Bulgarian Split Squat
Quads, Glutes
Hypertrophy 17
Leg Press
Quads
Stability Ball Leg Curl
Hamstrings
Nordic Hamstring Curl
Hamstrings
Lying Leg Curl
Hamstrings
Reverse Hyperextension
Hamstrings
Seated Band Hamstring Curl
Hamstrings
Seated Leg Curl
Hamstrings
Standing Leg Curl
Hamstrings
Hamstring Slides
Hamstrings
Dumbbell Triceps Kickback
Triceps
Back Extension (Hyperextension)
Lower back
Glute Bridge
Glutes
Standing Rear Leg Lift
Glutes
Single-Leg Cable Kickback
Glutes
Single-Leg Glute Bridge
Glutes
Stability Ball Hip Thrust
Glutes
Single-Leg Bench Hip Thrust
Glutes
Advertisement
Endurance 4
Core & Stability 26
Pallof Press
Obliques, Abs
Barbell Ab Rollout
Abs
Cable Crunch
Abs
Cable Reverse Crunch
Abs
Cross-Body Crunch
Obliques, Abs
Crunch
Abs
Dead Bug
Abs
Decline Bench Crunch
Abs
Decline Reverse Crunch
Abs
Elbow-to-Knee Crunch
Obliques, Abs
Stability Ball Crunch
Abs
Stability Ball Knee Tuck
Abs
Hanging Pike
Abs
Jackknife Sit-Up
Abs
Floor Oblique Crunch
Obliques, Abs
Reverse Crunch
Abs
Rope Crunch
Abs
Sit-Up
Abs
Spider Crawl
Abs
Suspension Trainer Fallout
Abs
Tuck Crunch
Abs
Weighted Crunch
Abs
Push-Up to Side Plank
Chest
Pelvic Tilt into Glute Bridge
Glutes
Bird Dog
Abs, Glutes
Stability Ball Dead Bug
Abs
Power 2
Advertisement
Mobility 25
Frog Hops
Quads
90/90 Hamstring Stretch
Hamstrings
Partner Adductor Stretch
Adductors
All-Fours Quad Stretch
Quads
Ankle Circles
Calves (gastrocnemius & soleus)
Wall Calf Stretch
Calves (gastrocnemius & soleus)
Calf Foam Roll
Calves (gastrocnemius & soleus)
Front Leg Swings
Hamstrings
Groiners
Adductors
Hamstring Foam Roll
Hamstrings
Quadruped Hip Circles
Glutes
IT Band and Glute Stretch
Glutes
IT Band Foam Roll
Glutes
Inchworm
Hamstrings
Kneeling Hip Flexor Stretch
Quads
Lying Glute Stretch
Glutes
Piriformis Foam Roll
Glutes
Quad Foam Roll
Quads
Runner's Stretch
Hamstrings
Seated Hamstring Stretch
Hamstrings
Standing Hip Circles
Glutes
World's Greatest Stretch
Hamstrings
Standing Soleus and Achilles Stretch
Calves (gastrocnemius & soleus)
Quadruped Rear Leg Raise
Glutes
Lateral Leg Swings
Adductors
More week-by-week programs
8-week plans with sets, reps and progression, built for your sport. Includes a downloadable PDF.
8 weeks · 3 sessions/wk
Hypertrophy: 3-day full body
Build muscle with 3 full-body sessions, progressive loading and just enough volume to recover.
€19.99See program
Buy · €19.998 weeks · 3 sessions/wk
Powerlifting: your first strength cycle
Raise your squat, bench press and deadlift numbers with linear progression and a test at the end.
€19.99See program
Buy · €19.99