Cyclists’ hamstrings are often overlooked next to the beast quads bloating calvesprime movers around pedal stroke. But without enough hamstring strength, you will never reach your maximum potential force. That’s because the hamstrings are essential muscles during pedal rotation.
Why do you need strong hamstrings on a bike
The hamstrings are made up of three muscles: the biceps femoris, the semimembranosus, and the semitendinosus. And they work hard when you pull your leg up from the bottom pedal stroke. But they’re also responsible for “bending your knee and extending your hip joint during the entire pedaling motion,” says Paul Warlowski, a USA Level 3 cycling coach with simple endurance in Milwaukee, Wisconsin. If you don’t have enough power to smooth the push-and-pull motion, you’ll never get the power you need for an efficient ride.
The hamstrings also engage during a stroke to provide some Energy Fix it and direct the knee and foot to the starting position, Warlowski says. stability kneeespecially when your leg is outstretched at the end of the pedal stroke, is crucial: This joint helps transfer force from the large muscles in your body. Thighs And your thighs down to your legs and feet, often bearing the brunt of the repetitive nature of cycling.
the problem? When you sit on a bike for hours (or sitting for a long time In any scenario, really) puts the hips in a flexed position, keeping the brigades The hamstrings are in a tight state. Over time, this can lead to something called gluteal amnesia, or dead breech syndrome – where brigades, which have to be the strongest muscles in your lower body, aren’t firing enough (or at all), explains Seamus Sullivan, certified strength and conditioning specialist and performance health coach in Los Angeles. Then the hamstrings are stressed, as they pick up the slack for the gluteus maximus. It can all appear permanently Tight hamstrings For cyclists.
stretch can help but strength training Equally important to avoid pain. “Having strong hamstrings is key for cyclists during the pedal stroke,” Sullivan says. It also helps in overall working capacity and relief from Overuse injuries. “
Warloski recommends building hamstring strength strength training At least twice a week, until about a month before your first big event or racing season Begins (so, once a week using heavier weights is good for maintenance). These hamstring exercises will get you time in the saddle, working out tightness and building killer leg strength.
How to use this list: When starting strength training, be careful about the weight you choose and the number of repetitions you do (don’t be afraid to start with body weight until proven properly). “We usually don’t squeeze the hamstrings like that, and it’s going to hurt!” Warloski says. “fatigue The next day is fine, severe pain is not a sign of that recovery It will take longer and you will lose adaptation.”
You must do this exercise after, after Cycling session. “I usually tell clients to do this break session in the morning and strength training Warlowski says. “Our legs will already be a little tired from the morning session. But we don’t care how much weight we lift, just because lifting leads to increased stress and fatigue.”
Try two sets of 8-12 repetitions of these exercises. “Your goal is to build up some hamstring fatigue so that you finish the set with a sense that you can do three or four more reps by the end of the second set. The first set lets you know what weight to use, and the second set should end up exhausting.”
Kristen Zabala, a fitness trainer in Philadelphia Barry And a great coach hard coreExplains each exercise so you can learn proper form. You will need a set of gliders (or towels), a stability ball, a small belt, and a set of dumbbells. Exercise mat is optional.
1. Slider braids
Lie face up, knees bent, heels planted on sliders under feet. Drive through the heels, tighten the gluteal muscles, and raise the hips toward the ceiling. Your body should form a straight line from the shoulders to the knees. This is your starting site. Slowly extend one leg, then press the heel to the floor, pulling the heel back toward the gluteus. Keep hips high. Repeat on the other side. Continue alternately. If this is too easy, do both legs at once.
2. Hamstring slots
Lie face up with your heels on an exercise ball. Lift your hips off the floor, knees in the air, and just above your hips. This is your starting site. Push the ball away from the glutes, straightening the legs while keeping the knees soft. Pull the heels back toward the glutes, roll the ball inward and return to the starting position. Keep hips raised and hips intertwined. repeats.
3. Scandinavian curls
Begin kneeling with the feet fixed by a partner or under a weight. Keep a straight line from head to knees (you can have a slight bend in your hips). Lower your torso toward the ground as far as you can using only your upper legs, then use your hands to catch yourself on the ground. Squeeze the glutes and hamstrings to pull the body back to the starting position (use your hands to help start the upward movement if necessary). repeats.
4. One-leg band commissions
Wrap one end of the resistance band around a low attachment point or the opposite ankle. Wrap the other end around the opposite leg just below the knee or just above the ankle (the lower it is, the harder it is to move). Bend slightly at the waist and use a chair or wall for balance. Extend one leg back in a sweeping motion, pause, and squeeze the glutes at the top. back to start. repeats. Then switch sides.
5. split posture roman deadlift
Stand with feet hips together. Hold a dumbbell in each hand and step into a separate position with the left foot forward and the right foot back. With the knees slightly bent, hang at the hips by sending the butt straight back and lowering the dumbbells to the middle of the leg. Maintain a flat back and a busy core. Push through feet to extend hips and stand back. repeats. Then switch sides.
6. Likely good morning
Stand with your feet hip-width apart. Hold a bar or dumbbells by the shoulders, holding them with your hands behind the head. Hinge at the hips by sending the butt straight back and slowly lowering the torso until the hamstrings tighten. Pause, then depress the glutes and push the feet to stand again. repeats.
7. One-leg bridge
Lie face up, knees bent, legs planted, arms down by the sides on the floor. Lift the right leg toward the ceiling, keeping the knees aligned. Engage the gluteal muscles and drive through the left foot to lift the hips up. Slowly lower your hips to the floor. repeats. Then switch sides.
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