Cycling Warmup

Anton YefanovUpdated September 6, 2026

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 works mostly through the quads, with the calves, glutes, and core also opening up as you move through it. Expect to feel it as length in the muscle rather than a burn.

What equipment do I need for the Cycling Warmup?

None. The Cycling Warmup is done with your body alone, so a little floor space is all it takes.

Is the Cycling Warmup suitable for beginners?

Yes. The Cycling Warmup is rated beginner. Ease into the position, stop at mild tension rather than pain, and expect the range to open up over a few weeks rather than in one session.

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 drills worth keeping for days you never reach a gym.

How long should I spend on the Cycling Warmup?

Two or three rounds of 30 to 60 seconds, per side where the drill has one. 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 suits the equipment in front of you.