Which Muscles Are Used When Riding a Bike?
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- Опубликовано: 24 авг 2024
- Did you ever wonder which muscles you use when you ride a bike?
As cyclists, triathletes we tend to think about the quads. Those dominant muscles are indeed of great importance the pedals, but it takes more to keep pushing those watts.
The primary muscles used in biking are the gluteal muscles, quadriceps, hamstrings and calf muscles. The quadriceps are the large muscles on the front of the thigh that are responsible for straightening the leg and pushing the pedal down towards the ground. The gluteus maximus and medius are located in your buttocks and are responsible for pushing the pedal forward at the top of the stroke. The hamstrings are located on the back of the thigh, and they work with the calf muscle to lift the pedal up from the bottom of the stroke. All of these muscles work together to give you power when pedaling and endurance when riding.
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Very informative, all this time I thought I was using my neck muscles when pedalling
bentalls85 me too
Same
I thought it was all jaw bone muscle
LOL 😂
🤦🏽♂️🤦🏽♂️🤦🏽♂️
If you guys aren’t flexing your ears on your down stroke you’re not going to get max output.
More wind drag
@@blizzbee exactly
That’s so stupid
Ears???
Why ears?
The core is involved, arms are used too to stabilize
To be fair, those aren't involved in the pedal stroke, as it clearly says in the beginning.
@@Misanthrop39 this might just be me but the left leg that pushes the most gets sore the most :’)
I agree, we use the arms and core
For real, we actualize use most our muscles. Thus a great toning sport
@@Misanthrop39 Well, it depends! On a hill climb or sprint out of the saddle, I definitely use my upper body to generate power to the pedals, although much less than the legs...
The heart.
diego consafo I was just about to write that!!.
Yes!!
Your entirely body is at use.
serge chelton it is...
@@sergechelton4818 Maybe yours isn't but mine and for the rest of us it is...
Heart is freaking amazing muscle. When going hard on bike, thighs are burning whole body hurts, but heart just keeps on pumping the blood. Heart never stops working in our lifetime. I love my heart.......
@@rahullkkr Keep up the biking, before you know it you get addicted to it. And biking has some awesome health benefits.
Cardiac Muscles are different from Skeletal muscles
@@DeepikaAditya I think that's the point he's making
I love the creature of my heart ❤️
OJ Simpson is the creature of my heart.
It’s great this video isn’t 20 minutes long. 🙏🏽
jd🍔🥩🍬🥩🍬🍬🍟🥧🍢🌭🌰🍢🍼🍢🍼🍢🍼🍺🍢🍺🍢🍶🍢
Yup
@@dnavaneet jjbhhnknbkkjjjjo
I can tell you right now what muscles are used. It's the ones that fricken hurt after a long ride!
Ahh yess my knee muscles are always sore right after a ride.
@@TheDrag2 Do you have your saddle at the right height? You may have to make a few minor adjustments
@@TheDrag2 the knee is a joint - there are no muscles in the knee (except the popliteus I think).
@@CUNNlNGSTUNT I was half serious I ride an undersized brakeless fixed gear I expect to upgrade to a wheelchair soon.
@@TheDrag2 your knees should not hurt! If they hurt it could be sue to bad cleat positioning and/or seat height (and other bike fitting issues). Go to a shop where they do proper bike-fitting.
Your lower Abs move too, and lower back. Also depending in how you sit, if you go over rough terrain or bumps and you sit high and put more arm on the handle bars, then you basically work your triceps out too, because your arm becomes a suspension for the bike on bumps and terrain... Unless you have a shocks on your mountain bike, but still it gives you a small tricep workout.
I’m always sitting in my bike uphill and downhill and even sitting it can work your abs and arms and shoulders a lil bit
This video saved my cycling hobby career. I thought I knew how to pedal, but I’ve been having major knee problems lately, and ever since I’ve seen this video, it’s helped me clear a lot of knee pain, Piriformis pain, ankle pain. 👊
I definitely use my arms a bit while climbing. Would love to see this incorporated too
lmao just be quiet bro
@@alen-commentnazi8774 yikes
@@alen-commentnazi8774 😭
I want to know what muscles are worked when standing while riding on a bicycle
Games games games games
When you do that your glues and quads fire up so I guess they're more activated in that position.
The love muscle
All of the muscles
Ab and arm muscles are use also.
Uphill riding works out the abs real well
Nah it just gives u knee pain
Really?
Bogdan Stojanovic ...zero reasons it should give you knee pain unless your bike doesn’t fit right.
@@jkamer2168 Well all of my friends i ride with say the same so im not the only one
Bogdan Stojanovic ...so you all have poor bike fits. 🤷🏻♂️
Great visualization aid--love it.
Simple and clear , awesome video !
Would be interesting to see an animation of climbing too.. 20%+ mountain biking
It would also be interesting to compare platform pedals to pedals with foot retention.
Cycling is very effective exercise, im new in cycling but for me this is the best way to lose weight ..pain is just temporary, its also fun😊
Yeah, cycling is the best.
Plus it’s super easy to get fit for biking and up hills are easy to get used to
It would be interesting to see the same study on recumbents.
Thigh and leg power alone has no torque unless you stand on pedal. Thus it makes you tired easily.
Quickly switch to a laidback FWD recumbent bicycle that gives you thigh, leg and upper back more torque.
UCI's mandate bikes may leads you to permanent injuries:
• Wrist CTS syndrome
• Shoulder weight pain
• Neck pain
• Camel-like spinal cord
• Lowerback pain
• Cozzyx or seatbone pain
• Testicular/Prostate or Vaginal issues
Simple and clear!
There's so much more used. Your forearms, arms are used while holding the handlebars in certain positions. Your core is used at certain times. Your arms are a big part of cycling. Balancing and supporting your upper body as you hold the riding position. You can use and implement many different muscles that will.make a difference to your ride.
There is a movement in upper body as well. Lower body does not work in isolation. Further, the Aero position itself is very demanding physically.
Your core us engaged when climbing and in sprints as well
And arms
There's some upper body too, particularly triceps when standing
Dope! I’m going to be using those very shortly!
I've been riding a road bike for over 12 years (thousands of miles, and jogged thousands of miles); like many others, but the whole body works out and not just a targeted group of muscles. True, that most of the movements are going to be the legs. Still, you have to take into account the lung capacity increase and heart rate; blood circulation. Also, the mind/brain focus and concentration is an overlooked benefit; which helps creativity and projects. I spray paint and make videos as a hobby; while maintaining my regular job, 40 hour week.
Thanks for giving the names of those muscle groups. So helpful. So informative.
Untrue - Gluteus Maximus (buttock) is turned off due to being in contact with the saddle. The lifting part at the back of the pedal stroke is handled by the hamstring group.
lol thats why I notice my butt getting bigger XD
does it goes in the wrong way or you like it now?
How abt ur tummy?
@@zelaliez Tummy goes down
Let me see it 😳😳😳
@@zelaliez gone
Add foot ,knees ,arm ,elbow ,soulder it also helps in cycling
There have actually been many studies that conclude glute activation is minimal, if at all during a normal pedal stroke, unless you are in a full TT aero position. The hamstrings are only really involved if you are clipped in and active pulling up on your return stroke, which needs to be trained. Otherwise it is almost purely quads and hip flexors. The TrainerRoad guys did a full study of this you can check out on their podcast. I highly recommend it for this kind of stuff. I know I’m late to the party....
but quads are on front of leg so they must lift it up not push down to pedal
Good visualation! But there is a certain difference in how much the different muscles are used depending of if you ride uphill and on a flat road. I feel more in the buttocks and back of thighs after a climbing workout.
And as some here mentioned: upper body is active to a certain level as well. But that's more static activation.
You left out the core muscle which are engaged in order to allow the legs to do higher cadences evenly like springs. You can’t maintain a proper spin without them.
Its not just the lower body that is dominant but also abs, shoulder for stability
no joke: your abs and back muscles can matter a lot. It's the base of every pedalstroke.
Thanks for Spreading Positive Vibes Around
Quadriceps , calves(gestronemius & soleus)
Fun fact: you use your triceps a lot. Stopped cycling, started weight lifting and what grew easier were the triceps and back muscles (legs are obvious). Got huge triceps easily
That back leg is always what feels like burning for me when going uphill
If it burns then I’m working out
So I keep doing it again and again everyday until I get used to it
I’m 15 with thicc ass thighs today
So that’s why every cyclist I see has Hulk sized legs and a semi-standard upper body
They could get huge upper body if they want to, but it'll be extra weight to carry and reduce aerodynamics
@@Meme_supplier nah that a lie ,
Well that's SOME of the muscles used.
yeahhhh, i knew it was really right muscles doing the hard pedal and on left is the slow or relaxing or normal push in the pedal doing the energy... great info👍👍👍👌
Maybe on that type of bike, but a 20” BMX bicycle set up for the Track uses most if not all of the upper parts of the body, (freestyle too, which for some unknown reason became referred to as “BMX”).
I ride "clipped in" so I can also use a "pull" and not just a "push"... it allows me more distance because I'm able to use more muscles and not wearing out or putting too much stress on the muscles shown here. And at my age, 46, it really really helps!
I ride a hybrid KHS Vitamin A "48/11 is my top gear !"
Tibialis ant and plantaris, gastrocnemius, quadriceps and hamstrings
Gluteus compartment
Finally respiratory muscle
اذا اذا امامك او خلفك شخص جديد في هذة الرياضة سوف يسبب لك التوتر حتى لا تسقط معة اثناء التمرين
هذا اقوى تمرين عندما تكون حريص عليه من السقوط 😎
What about the forearms, core, and shoulders when taking corners?
The SMILE muscles 😎🚴♀️💙
Aloha from Moloka'i
🌴🍍🌴
It also trains the fore arms abd if you have a backpack it trains your traps
Short and to the point! Love it. Curious what it would look like for a more upright style of riding, e.g. a commuter bike in Amsterdam, where you're not getting the most power with each stroke because you're sitting straight up and down.
All I know is that it's a "cycling-specific" muscle group, because no amount of working out in the gym prepared me for my first uphill mile, lol
You dont need to do a lot of weight training to get the benefits of weight training. High intensity short burst. There are more health benefits for running. Mentally and o
Physically. Chase running and do uppr body/ high intensity run t ...lower body/ recovery run (or even better elyptical / run)
in stand position, i feel abs crushing
Yeah it's these muscles if and only if you have a proper bike fit. It could be a lot more or even less if your fit is wrong.
People buy 10k bikes and refuse to spend 200-500 on a proper fit. Not only will it make you more comfortable, but you will be able to ride faster and a lot longer. It doesn't matter if your just starting or even a fat man like I once was (I'm still fat lol I love food) get a bike fit and get one every year or 2 if you can. Losing a lot of weight and riding the bike a lot will change your fit over time. Do it right and not only will your body thank you but you will most likely not quit cycling because it hurts or it's uncomfortable.
Some might even say a bike fit is more important for begginer cyclists then professionals
depends on how you ride a bike. hill climb goes more to the belly, road cycling much trizeps too, mtb and wheeling goes also to the back, back shoulder and bizeps... not kidding
Road bike triggers more your lumbar and lateral back
+ obviously the heart, don't forget arms and check your abs and your neck
Dude yes.. I felt all those in my legs today gawd I was dyinggg
What's your Instagram 👀
Had me over flipping I just just back thought I was going to touch the ground with my hands but I over flipped and landed on my feet I love biking
Had stitches I my leg after 1 week I couldn't walk. Started cycling. Now it's all good
Wow I could actually understand more clearly now how the brain can send a signal to each of these muscles to, ya know, work! It's like, okay this one, this one, this one, this one; such perfect harmony! BUT, I would like to know is the vastus lateralis involved in this motion? I think in cycling not all quad muscles are needed the same: for instance, the rectus femoris and the vastus intermedius, and, maybe even the vastus medialis may all be used more in cycling than the vastus lateralis, simply because of the up and down motion of pedaling. This is important to know because I thought cycling worked all my leg muscles the same because I have knee pains, and running really hurts them, so I ride a bike for exercise, but if the bike doesn't work my muscles equally then this may contribute to my knee pains, so I gota look up some other leg exercises for my lateral quads. My point is, bicycling may work your medial quads more than your lateral quads and this might lead to long term knee malfunction.
Cristal clear for lower body analysis! Thank you~~
How about the upper body, arms, core?)) They are used too indeed.
Does this still apply when you're sitting upright and not on a road bike? I've always wondered if the muscle work is different
Why does nobody talk about the hip flexors?
Best thing for sprinting in the saddle!
Takes a LOT of time to train and get a hang of though.
Took me a year to get it back after losing it.
what about the lower back, the arms, the shoulders,...
The Jazi when you cycling for a hour. I dont think you training you lower back arm and shoulder. Pretty much upper body part.
You do used your upper body part but you dont really train them.
you are definitly training your lower back the same way you train your legs, you can even feel it during a ride.
Cyclists generally have way stronger lower body muscles compare to their upper, but that does not mean upper body is weak. The upper body however, have big imbalances compare to say people who hit the gym. For example, stronger triceps compare to biceps. strong neck muscles at the rear compare to almost nothing at the front. Durable back muscles and weak abs. These imbalances aren't bad, they are just enough for cycling.
Those that train a lot for road race and crit have more developed biceps, forearms, chest and core then say long distance sportive events.
Exactly!
?
Cycling is one of my loves next to running.
I am not seeing results in glutes but right behind my knee gets bigger. Clears the mind.
Now I understand why I have cramp on my quadriceps riding bicycle whereas on my calves playing soccer.
After all the beer I drink before and after the ride I’ve realized that my liver is one tough son of a bitch.
I like using my arms and core and rocking the bike back and fourth to assist my legs. I use mountain bikes.
My quads are tight af and forearms are definitely more defined from cycling a lot.
Would be neat to see animations for various sports ! X-country skiing for exemple ?!
What about abdominal muscle try moving upperbody left right when paddle
Well, not entirely true for all cyclers. You work out the hamstring much more if you use clip-in pedals, because you pull the pedals up as well and you barely use them if you are not clipped in, because then you apply no force during the upward motion of the pedals.
Can confirm this is true! Ass hurts very much after cycling!
Does it burn the glutes or no?
@@counteraa1635 it depends of the intensity. It does generally
Adjust your bike and consider a suitable saddle
I really need to learn how to ride a bike now.
the video is missing the info about which muscles are used while standing up, and if the bike Geometry is relaxed, not every individual ride with slammed handlebar, those kinda info would be appreciated. Thank you ♥️
Why don't i feel any pressure on my calves?
I don't think you could build calves with cycling. For calves you need other excersises too.
Weights build, volume and mass . Cycling increases your endurance your stamina, your eyesight, especially at night and your speed . If you want more power just left weight and eat more calories
I feel it primarily on my quads.
Also your arms and shoulders while balancing and turning the bike
Great graphics
Also, abdomen, shoulders, arms and heart. Bicycling is a great cardio exercise. When you combine the benefits of cycling with the low impact nature of cycling, it may be the best exercise you can do for yourself.
rowing says hello.
swimming is fantastic too.
Anything is better than running for the ligaments/joints, especially if you weigh more than 70kg/155lbs.
There is a reason why there are a plethora of running related injuries just to name a few
Runner's Knee
Achilles Tendonitis
Shinsplints
itbs
plantar fasciitis
hamstring tears
stress fractures
of course cycling CAN cause some injuries/nagging pains like patella tendonitis but the injury rate is much lower
swimming is probably the best single exercise. It not only does the whole musculature but also trains the cardio vascular responses and of course massages the whole body. Even someone with terrible injuries and loss of limbs can swim or at least move in the water. especially the obese...
runners don't crash like we do !
Nah dude I’m losing all the weight from my wallet.
I did indeed wonder wich parts activate during wich phase
What about other bikes like city bikes does the group of muscle change as the body position is different
Does anybody else have problems with shoulder upper back by the neck soreness? Every time I try to push myself it's not my legs being sore?
Now, not to be biased as fuck, do this with a messenger on a track bike. I’m not a messenger but I do still use the upward stroke!!!
Could Pioneer do a video for; golf swing, tennis, pitching, power lifting, etc.
All biomechanical endeavors benefit thru form checks.
Your back muscles and joints and muscles in the neck arms and hands ????? Really appreciate truth
What about platform pedals? Thanks 😊
What muscles are used when doing backflip on mtb?
What about pumping? Which muscles are used then?
front of leg mucle quad red when pushing down ...is impossible or , mistake in video making it seems.
Would be usueful to include the names of the engaged muscles in the video - a good video nonethless
Since when did Audio makers got into cycling 🚴♂️.
The muscle on my 12” sub 🔊 says so
También se usan los bíceps, tríceps, los músculos de la espalda, los músculos de los antebrazos.
How is that possible my whole body hurts after, means that not just legs are involved...
could be an issue with your bike position
poor muscular endurance on other parts like abs low back & maybe posture / lack of flexibility issues
@@doorstepmushroom7197 Yes,maybe I'm doing it the wrong way...
@@THIS---GUYthank you!
What about the arm? You exert counter pressure when you step on the pedals, otherwise you would drive like a bobblehead. I get a bull's neck from driving. Something is wrong here.
Then why does my forearm, triceps and core tend to be sore like i worked out after a day of biking
That's why I'm always getting butt cramps this comment is a serious post not a joke I literally do mean what I'm saying they are one of the most horrible pains I have to deal with on a daily basis but it also doesn't help that I only consume about one glass of water a month at the most