Cycling is often praised as one of the best full-body workouts you can do. Whether you’re biking to work, climbing steep hills, or sprinting on flat ground, it’s a low-impact exercise that works many different muscle groups. But the benefits go beyond just breathing hard. The muscles used in cycling are more involved than most people think, making it a key part of this activity.

It's no secret that the muscles in the lower half of the body do most of the work. However, the muscles in the torso and upper body are also important. Each muscle group has its own role to play. While some muscles may be stronger than others, you need all of them working together to go far.

So, which muscles are doing the most work when you're on the bike? Let’s break it down.

Quadriceps (Front of the Thigh)

The quadriceps, also known as the quads or thigh muscles, are some of the biggest and strongest muscles in your body. They are especially well-developed in regular or serious cyclists. These muscles are important for generating power while cycling, especially during the downstroke when pedaling.

Dr. Jeff Broker, a biomechanics expert at the Olympic Training Center, says: Your quads (thigh muscles) are the main power source when you push down on the pedals. The harder you pedal, the more your quads work.

The vastus lateralis and vastus medialis muscles are important for generating power and stabilizing the knee during repeated movements. Cyclists who do a lot of sprinting or climbing hills often see noticeable growth in these muscles.

Gluteus (Buttocks)

Often overlooked, the gluteus maximus is crucial for power and endurance in cycling. It works hard during the downstroke, especially when your hips extend at the beginning of the pedal stroke. While you may know that the gluteus maximus is the largest muscle in the body, it’s important to remember that it’s part of a larger group that includes the gluteus medius and gluteus minimus.

The gluteus maximus is the strongest muscle in the glute group, providing a lot of power. On the other hand, the gluteus medius and gluteus minimus mainly help with moving the hip out to the side and keeping stability.

Training your glutes not only improves your cycling efficiency but also helps reduce strain on your hamstrings and lower back. That’s why many performance cyclists do off-the-bike strength work like hip thrusts and squats to build this powerhouse muscle.

Hamstrings (Back of the Thigh)

The quadriceps help push the pedals down, while the hamstrings are active when the pedals come back up. The hamstrings are the muscles located on the back of your thighs. They work together with the quadriceps, moving and relaxing with each pedal stroke.

Physiotherapist and cycling coach Phil Burt says, “Hamstrings are important for balanced leg movement and stopping the quads from getting overused. Cyclists with strong and well-coordinated hamstrings usually have smoother and more efficient pedal strokes.”

Cyclists use their hamstrings a lot while pedaling, which makes these muscles strong and well-defined. You can see them as long lines on the back of the thigh. However, since the leg stays bent during pedaling, regular cyclists can end up with tight hamstrings. This is why stretching is very important for them.

Calves (Gastrocnemius and Soleus)

The calf muscles are important for keeping the lower leg and ankle steady while pedaling. Although they don’t produce as much power as the quadriceps or glutes, they help with fine control and make the pedaling more efficient.

The calf muscles have two main parts: the gastrocnemius, which is the big, toned muscle on the front and back of your lower leg, and the soleus, which is located underneath the gastrocnemius but can be seen on the outside of the lower leg. The gastrocnemius works more when you're riding out of the saddle or sprinting, while the soleus is used more during long rides.

Getting your bike set up right is super important. If your seat is too high or your shoes aren't clipped in correctly, your calf muscles might work too hard and get hurt.

Tibialis Anterior (Front of the Shin)

This lesser-known muscle is located next to your shin bone and has a small but important job in lifting your toes up (dorsiflexing the foot). During the upward movement of pedaling, especially when your foot is clipped in, the tibialis anterior helps lift your foot and keeps your pedal stroke smooth.

While it doesn't produce a lot of power, this muscle is very important for joint health and how we pedal. Cyclists who experience “hot foot” or numbness might be straining this muscle too much due to ill-fitting shoes or training too hard.

Digging deeper

Your muscle engagement can vary depending on your riding position. For example:

Upright posture (commuting or cruising): More even use of quads and glutes.

Aero position (racing or time trials): Increased glute and core engagement due to hip flexion.

Climbing: Demands more from your glutes, hamstrings, and calves.

Standing on pedals (sprinting): Full-body activation, including arms and shoulders.

Indoor cycling (like on a smart trainer or spin bike) can also increase engagement in the stabilizing muscles due to lack of momentum and environmental feedback.

Summary: A Full-Body Experience

To recap, here are the major muscle groups worked during cycling:

What about the core and upper body?

As a road cyclist, your core and upper body don’t need as much focus since they don’t directly affect the power you get from pedaling. However, they shouldn't be overlooked, as having a strong core, back, arms, and shoulders is essential for supporting the body during long rides and preventing pain or injury.

The core and erector spinae muscles run along your spine and help stabilize your upper body, allowing you to transfer power effectively. Just cycling isn’t enough to strengthen these muscles, so it's a good idea to include targeted core workouts in your routine. Planks are a great starting point, but there are plenty of other exercises that help improve balance and strength.

When cycling, your shoulder and trunk muscles remain contracted to support your body weight and posture. This gives your legs a solid foundation to generate power. To monitor the effectiveness of your full-body workouts and ensure you're training at the right intensity, using a heart rate monitor like the Coospo H9Z can be incredibly helpful. It offers real-time, accurate heart rate data, so you can make sure your core and upper body sessions are as efficient as your rides.

If you feel like your upper body needs some work, check out these exercises—and don’t forget to track your progress with a reliable heart rate monitor.