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Lower body Exercises to Improve Pedalling

  • Training and Fitness
Lower body Exercises to Improve Pedaling

One’s pedal stroke directly affects their overall ride. The smoother and more effortless the pedal stroke, the more relaxed and stable the upper body becomes. Conversely, the more motion there is in the upper body, the less efficient you’ll be on the saddle. Choppy pedalling or unstable pedalling often occurs due to muscle imbalances, and it drastically limits one’s power. These lower body exercises will help build lower body strength to reduce muscle imbalances and improve your pedal stroke.


  • Start by standing in front of a low box or a step-up box/ stair.
  • Place your left foot on the edge and let your right foot hang free.
  • Press through the left forefoot to lift your heel up, pause for a second, then slowly lower your left heel.
  • Perform 15 reps, and repeat using the other leg.

  • Lower body Exercises to Improve Pedaling-1
    Lower body Exercises to Improve Pedaling-2


  • While standing, shift your weight onto your right leg.
  • Stretch the left leg out in front of you, keeping your hips level.
  • Drive your hips back while bending your right knee to lower down about 12 inches or as far as your can go.
  • You can extend your arms out straight for better balance.
  • Keep your chest lifted throughout.
  • Stand back up to complete one rep.
  • Perform 10 reps on each leg.


  • Lie faceup with your knees bent and your feet flat on the floor.
  • Extend your left leg out straight.
  • Squeeze your glutes and press through the right heel to lift both hips up until your body forms a straight line from the shoulders to the knees.
  • Slowly lower your body to the starting position.
  • Perform 15 reps then repeat on the other side.

  • Lower body Exercises to Improve Pedaling-3
    Lower body Exercises to Improve Pedaling-4


  • While standing, shift your weight onto your left leg.
  • Hinge at the hips and bend forward as you reach your right hand toward the floor.
  • Allow a slight bend in left knee as your right leg swings back to stretch out behind you.
  • Return to starting position, to complete one rep.
  • Perform 10 reps and repeat on the other leg.


  • Lie on your left side with your left leg bent and your right hand placed in front of you for balance, while resting your head on your left hand.
  • Keep your right leg straight and lift it straight up toward the ceiling, then lower it back down.
  • Perform 15 reps, then flip over to repeat on the other side.

  • Lower body Exercises to Improve Pedaling-5

    Besides building strength and being in the right position on the bike, proper pedalling form also involves focused technique. A proper pedal stroke involves a full circle motion, including a push stroke and a pull stroke. In the final up-stroke phase one needs to “lift the knee” to incorporate the hip flexors. Using the circle technique allows one to not just rely on the quadriceps, but to also incorporate the hamstrings and hip flexors. Simply put, it involves moving the pedals, forward, down, back and up. Strengthen your lower body and get out there and keep pedalling!


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