The Top 5 Strength Exercises to Boost Power on the Bike
By Coach Thomson Remo
Every cyclist wants more power—whether it’s for hammering up climbs, surging out of corners, or holding a stronger pace on the flats. But here’s the truth: power isn’t built just by spending more time in the saddle. It’s built by developing the muscles that transfer force to the pedals.
That’s where strength training comes in. When done right, it sharpens your posture, enhances pedal stroke mechanics, and reduces the risk of injury. And you don’t need a long list of fancy gym moves—just a few high-impact exercises that translate directly to performance.
Below are my Top 5 Strength Exercises to Boost Cycling Power, and why they belong in your training plan.
1. Reverse Lunge
Why it works:
Cycling is a unilateral sport—you’re pushing one leg at a time, over and over. The reverse lunge mimics that movement while demanding balance, stability, and hip control. Unlike traditional squats, it trains each leg independently, addressing imbalances that can cause inefficiency or injury.
How to do it:
Step one foot back and lower into a lunge, keeping your front knee over your ankle.
Push through the heel of your front foot to return to standing.
Perform 3 sets of 6–8 reps per leg, holding dumbbells or a kettlebell for added load.
2. 45-Degree Back Extension (Hyperextension)
Why it works:
Your lower back and glutes are crucial for stabilizing your hips and transferring power from your torso to your legs. The 45-degree hyper trains spinal erectors, glutes, and hamstrings all at once—creating a stronger, more resilient posterior chain.
How to do it:
Set up on a back extension bench at a 45-degree angle.
Cross your arms or hold a weight plate across your chest.
Lower slowly until your torso is just below parallel, then squeeze your glutes to rise back up.
Perform 3 sets of 10–12 controlled reps.
3. Single-Arm Dumbbell Row
Why it works:
Upper-body strength may not push the pedals, but it supports a powerful riding position. The single-arm row strengthens your lats, rhomboids, and lower traps—all critical for keeping posture tight during hard efforts and long rides.
How to do it:
Place one knee and hand on a bench.
With a dumbbell in the opposite hand, pull your elbow back along your ribcage.
Control the descent, avoiding any rotation in your torso.
Perform 3 sets of 8–10 reps per side.
4. Lat Pull-Down
Why it works:
Your lats play a sneaky-important role in cycling. They help lock your torso into place during standing sprints, climbs, and time trials. The lat pull-down improves upper-body pulling strength and reinforces the posture you need when you’re on the drops and hammering.
How to do it:
Sit tall at a lat pull-down machine with your hands slightly wider than shoulder-width.
Pull the bar to your chest while squeezing your shoulder blades down and together.
Control the return.
Perform 3 sets of 10–12 reps.
5. Cable Torso Rotation
Why it works:
Cycling doesn’t look like a rotational sport, but your torso plays a major role in resisting unwanted rotation and keeping your pelvis stable as your legs fire. Cable torso rotations build rotational strength and core control, both key for efficient force transfer and injury prevention.
How to do it:
Stand perpendicular to a cable machine with the handle at chest height.
With arms extended, rotate your torso away from the machine, keeping hips square.
Return under control.
Perform 2–3 sets of 10 reps per side.
Final Thoughts
Want to ride stronger without spending extra hours in the saddle? Add these 5 strength exercises to your weekly routine and watch your pedal stroke become smoother, more powerful, and more efficient.
You don’t need a bodybuilder routine—just the right movements, done consistently and with intent.
Need help building a personalized strength plan that fits your cycling schedule?
Click here to schedule your free consultation and let’s create a system that supports your goals on and off the bike.