Stronger Glutes, Better Cycling

If you want to beat that Firle Hill Climb PB, power into the cyclo-cross season or generally improve your cycling endurance, spending more time on the bike isn’t the only answer. Regular strength training, particularly for the muscles responsible for producing force at the hip, can be a valuable addition to your training.

The gluteus maximus is one of the major muscles involved in cycling and contributes to hip extension and the production of power during the pedal stroke. But cycling is predominantly a seated, repetitive activity, so it doesn’t necessarily provide the same stimulus for developing maximal strength as progressive resistance training.

There is now good evidence that adding heavy strength training to cycling can improve cycling performance. Recent research published in the European Journal of Applied Physiology found that heavy resistance training improved measures including cycling performance, cycling efficiency and anaerobic power in endurance cyclists.

So what should cyclists do to strengthen their glutes?

Rather than looking for one magical “glute exercise”, a combination of exercises is likely to be most useful. My three favourites would be:

1. Romanian deadlift (RDL)

A great posterior-chain exercise, targeting the glutes and hamstrings while developing strength through hip extension. Start light and concentrate on controlling the movement and maintaining a neutral spine.

Watch: How to perform a Romanian deadlift

2. Bulgarian split squat

Cycling is a unilateral activity, so single-leg strength is worth developing. The split squat trains the glutes and quadriceps while also challenging balance and pelvic control.

Watch: How to perform a Bulgarian split squat

3. Hip thrust

An excellent way of progressively loading the gluteus maximus. Research comparing hip thrusts and squats found that both produced similar increases in glute muscle size after nine weeks of training.

Watch: How to perform a hip thrust

How often should cyclists strength train?

You don’t necessarily need to spend hours in the gym. For most cyclists, two short strength sessions per week, particularly during the winter or lower-volume cycling periods, can be a very effective addition. During periods of heavy riding or racing, one session per week may be enough to maintain strength.

A simple starting programme could be a mini circuit of the following:

• Romanian deadlift: 3 × 6–10
• Bulgarian split squat: 3 × 6–10 each leg
• Hip thrust: 3 × 8–12

The key is progressive overload — gradually increasing the resistance as you become stronger.

So, rather than thinking of strength training as something that takes you away from time in the saddle, think of it as part of building a bigger engine to improve your next training ride or race.

Nick Miles rides with LWCC and is a Lewes-based physio, sports massage therapist and strength-training coach. Follow @bodyandearth_uk on Instagram or visit www.bodyandearth.co.uk.

References

Llanos-Lagos C, Ramirez-Campillo R, Sáez de Villarreal E. “Heavy strength training effects on physiological determinants of endurance cyclist performance: a systematic review with meta-analysis.” European Journal of Applied Physiology. 2026.

Plotkin DL, et al. “Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift.” Frontiers in Physiology. 2023.