5 Resistance Band Exercises All Cyclist Should Be Doing

By: Alex Bristol

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Get out the resistance bands – they may benefit for cycling more than you think

Are you a cyclist who wants to improve your results? Are you looking to get an edge over competitors in a race, or even just over your friends on your weekend ride? Do you want to power uphill or maintain your sprints longer? Do you just want to be less sore after your ride? 

Whether you are looking to lead the pack or just a weekend warrior the suggestions in this article will help you improve your results. 

The best way to improve your cycling is not actually on the bike. It’s in the gym or whilst you are working out. Resistance bands are an excellent tool for improving your cycling. In increasing our core strength and glute activation, resistance bands will help improve your posture and mobility. This will help your cycling.

Resistance band exercises will help you avoid injury by loosening and warming up, they’ll strengthen muscles and reduce imbalances. They’ll help open up your hip flexors and external rotators. Here are 5 resistance band exercises all cyclists should be doing. 

Walking Warm-Ups

When you are using resistance bands you don’t need to get too complex.

Start by slipping your resistance band over your quads and simply walk in it.

By walking with a resistance band over above your knees you’ll work out your abductors and hip flexors because the resistance bands do their job – they provide extra resistance.

Skaters with a Resistance Band

Skaters are a popular exercise and they will improve your cardiovascular system. Increasing your fitness is obviously valuable for cyclists. Adding a resistance band, either below the ankle or above the quads, helps work out your hip muscles and improves ankle stability. You can increase the intensity of this workout in two ways – with a stronger resistance band and also by making your movements longer and wider. 


Squats are a great exercise for cyclists. Squats are a great exercise for everyone. They’ll strengthen your legs and your core.

Sticking a resistance band above your knees and sticking your feet shoulder-width apart will add massive benefits to your squat because you’ll be forced to add extra resistance to your squat as you work to push your knees outwards and maintain form as you are squatting down. Holding your squat for a few seconds at the bottom of the movement will only add to the burn and maximize your results. 

Glute Bridges

Like squats, glute bridges are an excellent exercise whether or not you use a resistance band.

With the resistance band above your knees lie flat on your back with your knees at 90 degrees.

While pushing through your heels slowly raise your back off the ground until it’s in a bridge position. Your weight will be through your heels and your upper back and shoulders.

Hold the bridge position for a few seconds before you slowly lower back down to your starting position.

With the added resistance from bands you will get extra benefits in your hips, glutes, and hamstrings – all of which will help improve your cycling results. 

Side Leg Lifts

The big muscles are important. It‘s working on the smaller things that can give you that slight edge you are looking for over others that you cycle with. It’s about ensuring there are no weaknesses and imbalances. Side leg lifts with a resistance band will work out and strengthen your hip abductors and flexors. They will add to your leg strength and give you more power through your pedals. 

Side leg lifts are simple.

You lay on your side with a resistance band in place.

You raise the one leg up as high as you can, hold it up there for a couple of seconds and then slowly bring your top leg back to your starting position.

After 10-15 reps, roll over and work out the other leg. 

You need to add resistance bands to your workout routine, especially if you want to improve your cycling. Improving your leg strength and mobility will increase your power and improve your cycling. If you don’t currently own a set of resistance bands I would suggest that you start out with something like this one here. 

Resistance bands will help boost your strength. Resistance bands will reduce your risk of injury. Add these 5 exercises to your regular routine and you’ll be leading the peloton in no time. 

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