7 Easy Exercises To Make You A Stronger Cyclist

Are you looking to improve your performance, mobility and endurance on the bike? Whilst we all love to be in the saddle, it's also important to do some work off the bike in the gym as well. Hank has teamed up with a personal trainer to show you some easy ways to build up your strength on the bike, off the bike.
00:00 We All Want To Be Stronger Cyclists Don't We?
00:46 Bulgarian Split Squat
03:10 Deadlift
05:41 Reverse Lunge
07:41 Leg Press
10:17 Kettlebell Swings
12:25 Step Ups
13:46 Plank Shoulder Tap
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[@gcn]

Do you do any exercises off the bike? If so, what do you recommend?

[@HumbleWolves]

Trap bar squats to get that power into your legs. Jumping squats/box jumps for that explosiveness. Sideplanks with a dip for that core stability.

[@ross88mac]

Compound movements such as squats and deadlifts but don't neglected your upper body and core. Surprising how much upper body you use on the bike.

[@meclucas]

I second @ross88mac on the upper body and core parts, particularly shoulders and lat exercises should be part of any routine for cyclists, this is specially important for gravel or touring (which Hank has done a lot of).

[@josephlawrence685]

All one ones listed in the video, plus bodyweight squats, upper body strength training. I don’t want to look like a pear

[@Jari1973]

Really good exercises.. the iron was just 200 kg too little 😁 I would do SBD and clean and push jerk (or jerk). But I don't cycle 6 months out of the year.. I only go to the gym.. and even during the cycling season I go to the gym if the weather is bad.. I think it's good for general health.. and my shoulders are bigger 😁💪

[@MattTraynar]

I dont know who gave you guys access to my search history but I'm training for a 200 miler in June and I was looking for something just like this (and your recent endurance video) just last weekend. Perfectly timed and both great vids - thanks!

[@gcn]

Did we not tell you? We're mind readers now!

[@kokonanana1]

Check out Dylan Johnson’s KZbin site. His advice is from a current pro cyclist.

[@talljason1984]

As a beginner rider with a leg imbalance due to previous surgery, the single leg exercises have been so important and have made cycling easier. I’d add flexibility and watching range of motion in strength exercises can be beneficial. For example, if you can reach a similar hip hinge angle while strength training (squat, Bulgarian, etc) to match the hip angle while on the bike, it helps me know/learn which muscles to engage and translate the movement.

[@johndoiron9615]

I broke my hip in a fall six years ago and got a full hip replacement. Single leg work has been a huge thing for me.

[@davidsnapp3145]

Great timing - have just begun to deal with my leg imbalance due to a knee injury that I always favour with the other leg. Bulgarian split squats are just the motivation I needed today. Actually did 3 sets wtih no knee pain - but it definitely showcases my imbalance!

[@cb6866]

Thank you JLW , Carl , and crew...

[@carolinemcgauley4776]

The step ups weighted with a high step are a game changer. Thanks. Good video. Will put to use

[@gcn]

It really can have a big impact on your riding🙌

[@funkmasterjay]

This is perfect for my first century. Im doing Ride London 100 miles in May.

[@ianlaker9161]

I can vouch for the fact that these exercises look easier than they actually are. At 63 and training for Ride London 100 next month, I'm a regular gym-goer and do some of these exercises. Some of these I don't thoiugh so it's a useful reference. I would also recommend weighted squats using a barbell resting on the shoulders. I do that with 15kg on each end. You really feel it the next day on your inner thighs but that goes away the more you do.

[@MatthewBlue-yg1wk]

Well done: good spirit and camaraderie!

[@leehewitt9559]

Nice one James !👌

[@chrisridesbicycles]

Very useful and well explained. A Q&A with Carl would be great.

[@gcn]

Nice thinking! We'll see what we can do 🙌Any questions you would ask him?

[@chrisridesbicycles]

@@gcn I would be interested in exercises for a restricted home environment where you can‘t have gym equipment and restrictions like a low ceiling. (Try anything that involves jumping in a basement)

[@dontaylor8540]

Thanks I'll start implementing these into my regiment.

[@jamesmay6895]

Great explanation many thanks 🙏

[@brianwheeldon4643]

Great, thanks

[@pcm9969]

Great video. I was looking to move on from body weight exercises to more progressive strength training. I have a bench and weights (no leg press though), but I have been using the Wahoo training plan, which only uses body weight.

[@jthomp1254]

love cross training! hope for more of these vids :)

[@ollierrides]

James' presenting in this 👏🏻👏🏻👏🏻

[@gcn]

Never lets us down 🙌

[@scottwatson7844]

Deadlift is a very technical exercise which many people get wrong. Best to get someone to watch you perform this exercise to make sure you are doing it correctly.

[@baltsu]

Easier to do with Hex bar

[@gcn]

If you're not confident in the gym it's always best to get a helping hand - with bad form you can do some damage 👀

[@footballcards2025]

Some new exercises I can incorporate into my workouts, thanks 👊

[@gcn]

Boom! That's what we like to hear 🙌

[@user-qj9up1jk3e]

I kinda have a love hate relationship with Bulgarian Split squats- on one hand I pretty much die after the first the first set all ready but great for the quads and balance 😢

[@flurblewibble7735]

An excellent set of exercises apart from the leg press - definitely one to avoid. A lot of people do it incorrectly and put too much strain on the lower back. Kettlebell swing with correct technique - the best exercise ever. Bulgarian split squats and deadlifts always good exercises with the correct technique.

[@letsgetbusychild]

Deadlifts are bad with bad technique. Leg presses are good with good technique.

[@gregoryneedsaname]

Yessss deadlifts and kb swings! All you need are squats and you're on your way to monster quads!

[@gcn]

Are you suggesting we don't have monster quads? 👀

[@icaro356]

sabe demais!

[@HkFinn83]

I think hanks form on all of them are pretty good. And the kettle bell swings were very good imo, better than most people you’ll see doing them at a commercial gym (if you ever see anyone even try)

[@gcn]

Rumor has it this was not Hanks first rodeo 😉

[@maroonfernandez4078]

I need this

[@gcn]

You're not he only one! Us cyclists hate taking time off the bike 🤣

[@fabianirsara9846]

Please please please please do these exercises with flat shoes (or barefoot for that matter). Those cushioned(!) sneakers have a drop of 4-10mm. This severely impacts your natural range of motion. Also the soft sole actually makes you soooo much less stable than if you were to just stand barefoot. Do yourself a favor and do it properly

[@jamesgray7429]

Completely agree, just have a look at the super cushioned running community, most will have serious injuries in a few years.

[@fabianirsara9846]

@@jamesgray7429 actually rather within THE first year and then it might get better. In the end we „should“ stay barefoot from childhood on as much as possible

[@nelsonhibbert5267]

I've spent a few years in gyms doing strength work to compliment the bike. Unfortunately it doesn't really translate to an increase in performance. It's difficult to make weight training specific enough to replicate a pedal stroke. The closest I've heard is the kind of training Chris Hoy and Craig MacLean used to do, where they would add weight plates to their bike (Craig would fill his frame tubes with lead shot) and then push large gears up steep hills with the brakes on until they would reach a point of muscular failure (often at the expense of falling off!). Graeme Obree used to do hill efforts in a huge gear, and Fanceso Moser did a similar form of training under the advise of Italian coach Aldo Sassi.

[@henkdevrjes9640]

This is fun and informative video bit wheight lifting wise pretty basic. I mostly train with wheights in the gym but love riding in the weekends i am always wondering how the two combine/interfere with each other. I would love a discussion with an exercise scientist with more of a focus on wheigt lifting like Menno Henselman or Mike Israetel.

[@irfuel]

If it's not hypertrophy related you shouldn't be asking mr. Israetel.

[@STX340]

Looking into incorporating some of these in my program. What would anyone recommend for a good start weight for the kettle bell and the leg press?

[@George-hl2xm]

The deadlifts is a good exercise but I prefer the power clean it works more muscles and is a great cardio exercise as well

[@TheCrappen]

Hank’s one of my favorite gcn cast, assuming he’s acting with that lightweight tho lol middle school weight Good power building range on the reps tho, at the weight here you could do 6 sets easily of each #handsomehank

[@davezzzz172]

I used to lift weights, but stopped doing lower body exercises 10 or 20 years ago. I recently started doing split squats, but found they absolutely killed my patellar tendons (mostly the rear leg). I'm 64 now, and I'm not sure any gains from doing leg-strengthening exercises are worth the (high) potential for injury. (I used to do a lot of leg presses in the off season, but was always disappointed that my leg strength really didn't translate into strength on the bike.)

[@edhill8568]

I'm on the older side and the following is a great exercise. Sit in a chair and stand up using 1 leg only. 3 sets starting with 10 reps, then 15 reps and finish with 15 reps. Then change legs. Not as easy as it sounds especially for older cyclists.

[@nickname45671]

what would be the optimal foot height for bulgarian split squats?

[@simonsepic]

That was a catchy vieo name I briefly saw haha

[@gcn]

Made you click through to comment though, right? 😉

[@simonsepic]

@@gcn I would always click anyway.

[@gcn]

@@simonsepic That's what we like to hear 🙌

[@jempanuncialman9361]

I gonna try this.

[@gcn]

Let us know how you get on!? 🏋

[@jempanuncialman9361]

@@gcn I will try it if it works in our local race.

[@monoshiki97]

pull ups is great too, do all grip and variations.

[@hobo_overland]

If you were, oh I don't know, say, 54, over weight and out of shape, I guess you'd start by just doing two or three of these exercises, right? At 19st, even doing them with just body weight, I wouldn't be able to walk for a week...which would completely put me off doing them again. Good video, I enjoyed it.

[@Slashfart]

How often do you reckon this routine should be done per week?

[@gvtrivia6780]

weighted forward jumping squats

[@mommamooney]

I keep telling myself that I need to add strength training. Maybe I ought to start

[@romanluu]

In my opinion one should also do some exercises for other muscle groups, not just those used in cycling. Yes, these exercises will benefit your cycling performance greatly, but maintaining some muscle mass (and strength) in other areas will benefit your overall health (and thus in a way also keep you on your bike for longer). And I mean, since you already are in a gym, might as well make the most out of it.

[@papagodzilla5465]

I dont go to gyms. A pair or two of dumbells and a quality hand grip strengthener and i'm good to go. I do a dumbell set per day, sometimes 2. its super quick to do so there is no reason not to do so. The grip strenghtener can be done while watching a tv show or something. including these little quick exercises into my daily routine makes it super accessible and dont take too much of my precious time. I saw a huge gain in my bike endurance. And Its very important to buy a quality hand grip, i broke a couple of cheaper ones, its just a waste of money. i highly recommend the GD grip pro 70.

[@gcn]

Did it take you a while to know what works well and how to get good form? The benefit of the gym as there will be PT's that can help you out 🙌

[@papagodzilla5465]

@@gcn well its a slow process for sure, but it fits so well in a day. i would say, the dumbbells routines took longer than the grip strengthener to see a big difference. But the grip/forearms routine was pretty fast. i even got rid of wrist pain after longer rides. KZbin really helped to find good forms and posture.

[@adadinthelifeofacyclist]

Watching Hank's deadlifts made my lower back sore. Yes it was straight, but needs to be more upright - bend your knees more!

[@patrikhalen460]

Holy shit!! It was gut vrenching seing how you did not pay attention putting the stops on the leg press! It will definitely result in extremely nice injuries if you drop the weight!!

[@caperider1160]

Bulgarian vs. reverse lunge. How are they different?

[@carlosuertefelipe2308]

Is seated leg press acceptable? 🤔

[@sigfreed11]

2:22 should it be a slower descent?

[@jonathanrobinson2628]

Yes, all decent exercises for the lower body and to improve cycling performance, but you shouldn't neglect the upper body. For general health and wellness, a strong, balanced physique is important. I obviously understand that upper body strength is largely unimportant for cycling performance, but the lack of strength in high level cyclists is somewhat disabling in day to day life. A reasonable rule of thumb for average sized people is that you should be able to bench your bodyweight, squat 1.5 times your bodyweight and deadlift double. Overhead press is around 0.7 times your bodyweight. Attain those levels and you're strong enough that day to day life is easy, but you won't be carrying so much muscle that it is detrimental to your cycling performance.

[@HkFinn83]

‘Disabling for day to day life’ Oh come on😂 I’ve never ever met a young moderately healthy person who was so weak in their upper body it was ‘disabling’. Imo if you enjoy lifting weights do it, you don’t have to rationalise it

[@jonathanrobinson2628]

@@HkFinn83 I competed a bit as a kid in time trials (nationally once) and stopped when I was 16. I then took up weight training (and took that too seriously too). But I'm actually fitter and faster now on the bike aged almost 40, despite being more than (measurably) twice as strong. You can be both fit and strong. I do think the the term 'disabling' isn't unfair. Many endurance athletes are unable to any pull-ups, for example. This a level of strength that is prohibitively low for many day to day activities

[@ThomasNing]

1. Squats 2. DEADLIFT 3. Lunges

[@speedsociety9177]

reverse lounges, bulgrarian split squats and step ups seem to be very similar, I guess the advice is to not do all of them in the same session?

[@irfuel]

Yes you can. More volume is not a problem.

[@andyday3571]

Doing these exercises can you use a vibrating plate

[@EGL24Xx]

6-8 reps on a bodyweight Bulgarian split squat, especially with the rear foot so low, is very easy...

[@OperationDarkside]

Great title for a video "GCN1121 240416 7StrengthExercisesForCyclists YT1" xD

[@gcn]

Catchy right? 👀

[@MTBGrizzly]

All about that algorithm

[@gcn]

@@MTBGrizzly Just don't feed it after midnight... is that right? Or have we got mixed up 😵‍💫

[@keithmaclure9101]

Just need to stop watching the matrix in raw form...! 🫣😂

[@thulelemoreki]

For cyclists, what’s the limit for progressive overload?

[@ajickdesign1998]

i don't have leg press machine, what the best alternative for that? thanks

[@HumbleWolves]

If you have it a trap bar or dumbells/barbell squats. If you dont have the material, try squatting with a loaded backpack.

[@trbeyond]

People can keep this simple, do a few sets of the following : hinge exercise, push exercise, pull exercise ,squat exercise, press exercise and core.

[@MTBScotland]

what would be good if you have dodgy knees?

[@DB-sj8km]

Walk backwards on a treadmill (that isn’t on), or backwards up a slight hill, or pull a sled backwards. If you can’t do split squats on a flat surface then elevate your front leg. Basically, lower the weight on the leg doing the most work. You can progress your way up, but the only way to get stronger with bad knees is to strengthen everything around your knees, and the knees themselves. Walking backward on an incline or with resistance will definitely help.

[@briananderson5102]

Fantastic. Im starting lifting program after years away. Such a helpful video. Hard to find videos that are informative without "influencer" testosterone guy selling supplements

[@gcn]

Glad you enjoyed it! 🙌

[@gokhanugurr]

Turkish Get-up is best 🤟😉🇹🇷

[@mufosali]

In Bulgarian Split Squat knee looks very unstable, it's not good for our knees health

[@gregorybertrand645]

"You can prevent injuries by adding a strength session into your routine." Now you tell me, cheers, Hank.

[@jordanlowrie4874]

6-8 reps ... How many sets though ?

[@pcm9969]

Doesn't the Bulgarian Squat duplicate the efffect from the leg press working the same muscles? If so, you wouldn't need a machine to do all of the exercises here.

[@vesalehtinen4534]

Unless climbing as fast as possible is your number one priority in life, you should also do upper body excercises. Especially if you don't wanna look like a twig.

[@Paul9]

Great video. I always think it’s odd seeing a personal trainer wearing foam flumps on their feet. How can anyone with knowledge of biomechanics think they are a good idea. Natural footwear all the way!

[@biomyko]

Hey, everybody. Tell me how you add strength training to your bike training routine? Do you do a separate week or how do you do it? Share your experience :)

[@randybottphotography]

I find most cyclist do too much in the gym. Since we are built for endurance, high reps are the standard. I've learned that since I spend so much time on the bike, I do 3 set of 4 heavy squats OR deadlifts (usually 315 lbs) then 4 sets of 4 heavy lunge OR step ups, OR single leg leg press. That's is. Then do my threshold of VO2 max efforts on the same day. This has made me much stronger on the bike than doing higher reps. Also, the fact that the trainer did not have him roll his elbow in to tighten the upper back on deadlifts concerns me.

[@MrTheMrLol]

"do weight training for injury prevention" only trains legs like a boss

[@r2d2fromstartrek]

Nice title

[@gcn]

🙃we were a bit too keen to get out on our bikes today 🙂

[@briananderson5102]

What was the title?

[@r2d2fromstartrek]

@@briananderson5102 check the other comment

[@gcn]

@@briananderson5102 Pfffff 💨 and it's gone 😉

[@sosci8888]

Buy yourself an rowing machine. Three times a week for 20 min will bring you so much benefits.

[@richardbrabbs8283]

How funny would it have been if si or olllie did this video think hank was definitely the right choice

[@dubtube6691]

deadlift: I don't understand why people smash the barbell on to the ground, who ist the loudest in the gym?

[@sergeikulichkov7748]

These exercises are great but not easy. Deadlift is especially hard to get right.

[@gefloigle]

The 7 exercises recommended in the video, in order, are: 1. Bulgarian split squats 2. Deadlifts 3. Reverse lunges 4. Leg presses 5. Step ups 6. Kettlebell swings 7. Plank with shoulder taps

[@whatwelearned]

Always get nervous when I see cyclists' twiggy bodies doing compound movements 😁😅

[@gcn]

How do you think we feel! The only way to get better is to practice though 🙌

[@mb10kx]

legs are sore enough from riding already

[@overcookit1433]

How many days did Hank need to recover, so he could move without hurting muscles he didn't even know he has got?

[@gcn]

we've not seen him for ages. The telegram message he sent said that he was stuck in bed or something 🤷

[@overcookit1433]

@@gcn Now he knows what it will be like in 50-60 years...😅

[@rickybobbycarriere6430]

Bike or no bike, if you're not doing a regular strength training program you are simply missing out.

[@irfuel]

Bulgarian split squats in a video with "easy" in the title .... right 🤣

[@jameslee-pevenhull5087]

The only machine you need to make friends with is the Step Mill. A 15kg backpack. 1 hour at 60 steps/min is your challenge.

[@joowwwllllll666]

Wouldn’t call a deadlift easy. It’s pretty complex 😅

[@nightsfalling]

James needs to fix his butt wink in the deadlift because that can cause an injury.

[@matlindell5022]

Kettlebell swings were a bit shitty ,weren’t they?🤔🥴

[@HkFinn83]

I thought they were fine. Better than most people at a commercial gym (when you do actually see someone try them).

[@chrishey6891]

7 easy exercises....step 1 join a gym :-( 🤦‍♂

[@kemson4455]

You forgot one of the best exercises for cycling = sissy squats!

[@SlicedSlappy]

super-expensive gym. Wal-mart dumbells

[@phoenixinthetrees1446]

I'd avoid the leg press machine as it puts strain on your pelvis and lower back - not what cyclists need - and your body is crunched into an even more extreme position - with your knees close to your chin - than it is on a bike. Stick to deadlifts and squats, and the variations shown here, which are otherwise completely fine.

[@twinpiperzed7222]

I’ve found the leg press great, I can’t do squats because of a bad back , I’ve had no back issues using leg press even using heavy weight

[@wendellreis4338]

bulgarian split squat is the worst execise ever, but if you want results, just do it.

[@user-rj1ml1um9x]

I think it's time to fire the guy who uploads the vids😅

[@gcn]

We're all just a little woozy post gym workout 😵‍💫

[@gabrieltimar3028]

If you do all of these things on any given day, for the next 3 days you will not be able to cycle hard at all. Weight exercises and cycling are somewhat hard to combine.

[@gnzoeinyggh]

If you don't bench, you don't go to gyms.

[@milkshake69O]

Whats up with the title? 😅

[@gcn]

Nothing much, what's up with you? 😉

[@milkshake69O]

Man i love this channel 😃