Cycling Warmup
- Beginner
- Bodyweight
Cycling happens in one plane through a small range, so a warm-up that only repeats the pedal stroke leaves most of the hip untouched. This clip shows the alternative: a standing dynamic drill where each knee is driven up in turn while the standing leg stays tall and stable, taking the hip through a range the bike never reaches. Warming muscle tissue raises rate of force development by roughly three and a half percent per degree, which is why a few minutes of movement before hard efforts is worth the time.
How to do the Cycling Warmup
- Stand tall with your feet hip width apart and your weight balanced.
- Brace your trunk lightly and let your arms swing naturally.
- Drive one knee up toward hip height without letting your torso lean back.
- Lower that foot under control and immediately raise the opposite knee.
- Keep the standing leg long and the hips level as you alternate sides.
- Continue for the prescribed time, then move straight onto the bike.
Muscles worked
- Primary:
- Quads
- Secondary:
- Calves, Glutes, and Core
Why train it
- Takes the hip through a range that pedalling never reaches.
- Raises tissue temperature, which improves rapid force production.
- Needs no equipment and fits in a few minutes before a session.
Common mistakes
- Leaning the torso back to lift the knee higher, which shifts work into the lower back.
- Rushing the tempo, so the hip never travels through a full range.
- Holding static stretches here instead of moving, which misses the point of the drill.
- Skipping the warm-up before hard efforts, when rapid force production matters most.
Frequently asked questions
What muscles does the Cycling Warmup work?
The Cycling Warmup trains the quads as the main target. Expect the calves, glutes, and core to take some of the load as well.
What equipment do I need for the Cycling Warmup?
None. The Cycling Warmup is a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Is the Cycling Warmup suitable for beginners?
Yes. The Cycling Warmup is rated beginner: you are the load, so there is no weight to get wrong. Add reps or time only once the position holds from the first of them to the last.
Can I do the Cycling Warmup at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes the Cycling Warmup one of the movements worth keeping for days you never reach a gym.
How many sets and reps of the Cycling Warmup should I do?
Two or three rounds of 30 to 60 seconds per side. This is daily work, and it does more before a session as a warm-up than it does as a finisher.
What are good alternatives to the Cycling Warmup?
Dumbbell Cossack Squat, Cossack Squat, and Arc Trainer train the same primary muscles as the Cycling Warmup. Pick whichever one matches the equipment in front of you.