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Complete Guide: Workouts with squats to improve in cycling

Cycling is a sport that requires strength, stamina and proper technique and an effective way to improve in these areas is to incorporate the squats in your training routine.

Squats are a strength exercise that works several muscle groups that are essential in cycling.

In this article, we'll show you how squat training can help you get better at cycling.

Benefits of Squats for Cycling

Squats are a strength exercise that primarily works the muscles of the legs and buttocks.

These muscles are essential for efficient pedaling and power generation in cycling. In addition, squats can also Help improve core stability which is beneficial for maintaining a correct posture on the bike.

How to Incorporate Squats into Cycling Training

Here are two squat training options to get better at cycling.

These workouts are designed for different skill levels, so you can choose the one that best suits your needs and abilities.

Types of squats that we are going to use

Classic squat

The squat is a compound exercise that primarily works the leg and gluteal muscles.

To perform it, stand with your feet shoulder-width apart. Extend your arms in front of you and lower your body as if you were going to sit in a chair, keeping your back straight and your chest up.

Make sure your knees don't extend past your feet as you go down. Then push up to return to the starting position.

Lunge Squat

Also known as lunges or lunges, this exercise works each leg individually, which can help improve balance and muscle symmetry.

From a standing position, step forward with one foot as you lower your body until your front knee makes a 90 degree angle and your back knee almost touches the ground.

Then push up to return to the starting position and repeat with the other leg.

Toe Raises

This exercise, also known as calf raises or calf raises, works the calf muscles.

 Standing with your feet shoulder-width apart, rise up on the balls of your feet, holding the position at the top of the movement for a second before slowly lowering back to the starting position.

Squat with jump

This is an explosive variation of the classic squat that adds a power and cardio component to the exercise.

Perform a classic squat, but as you come up, push off hard to jump as high as possible.

Be sure to land softly and return to a squat position as you land to continue on to the next rep.

Bulgarian squat

This is an advanced squat exercise that works each leg individually and requires good stability and coordination.

Place one foot behind you on a bench or step and the other foot in front. Squat down, lowering your body until your front knee forms a 90-degree angle.

Make sure you keep your balance and that your front knee doesn't go past your toes. Then push up to return to the starting position and repeat with the other leg.

Gluteal bridge to one leg

This exercise is designed to work the glutes and hamstrings.

Lie on your back, with your knees bent and your feet flat on the floor.

Extend one leg toward the sky as you push through your foot into the ground to lift your hips.

Hold at the top of the movement for a second before slowly lowering back to the starting position and repeat on the other leg.

Medium Level Training

This training is suitable for those who already have a foundation of strength training and cycling.

 The training consists of a series of squat exercises combined with pedaling intervals at different cadences and resistances.

Heating

  • Get 10 'of comfortable ride on the roller
  • 5 × 1 'progressive with medium resistance

Main part

  • 3 × 40 ”/ 15” squats + 3 × 1'30 ”pedaling cadence 90 rpm medium resistance with 1 'of comfortable ride between sets
  • 2 'break
  • 3×40”/15” squat in stride + 3×1' pedaling cadence 100 medium resistance rpm with 1' of comfortable rolling between sets
  • 2 'break
  • 3 × 40 ”/ 15” rises on dropouts + 3 × 30 ”pedaling cadence 120 average resistance rpm with 1 'of comfortable ride between sets
  • stretches

High Level Training

This workout is more challenging and is designed for those who are already in good physical condition and experienced in strength training and cycling.

Like the mid-level workout, this workout combines squat exercises with pedaling intervals.

However, the squat exercises are more intense and the pedaling intervals are longer and at a higher resistance.

Heating

  • Get 15 'of comfortable ride on the roller
  • 8 × 1 'progressive with medium resistance

Main part

  • 3 × 30 ”/ 15” jump squats + 5 × 1'30 ”pedaling cadence 90 rpm medium resistance with 1 'of comfortable ride between sets
  • 2 'break
  • 4 × 30 ”/ 15” Bulgarian squat (one leg) + 5 × 1 'pedaling cadence 100 medium resistance rpm with 1' of comfortable ride between sets
  • 2 'break
  • 4 × 30 ”/ 15” single leg glute bridge + 5 × 30 ”pedaling cadence 120 medium resistance rpm with 1 'of comfortable ride between sets
  • Recovery (common to both workouts)
  • 10'-15 'very comfortable ride with little resistance
  • stretches

Tips for Performing Squats Safely and Effectively

To get the maximum benefits from squats and avoid injury, it's important to perform them correctly. Here are some tips:

  • Keep your back straight and your chest up throughout the movement.
  • Make sure your knees don't extend past your feet when you go down.
  • Perform the movement in a controlled manner, without rushing.
  • Make sure you warm up properly before you start and stretch after your workout.

Incorporate squats into your cycling training It can help you improve your strength, stamina and technique.

Remember, it is always important to perform the exercises correctly and tailor the training to your skill level.

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