Which muscles are used in cycling?
Cycling mainly works the muscles of the legs and hips. The quadriceps (front of the thigh), the gluteus maximus (buttocks) and the hamstrings (back of the thigh) produce most of the power, while the calf muscles keep the ankle stable and pass force to the pedal [1]. The abdominals and lower back muscles hold the upper body steady, and the arms, shoulders and chest support your weight on the handlebars [1].
The diagram above shows ten of these leg muscles and when each one is working around a single turn of the crank, from 0° at the top of the stroke through 90°, 180° at the bottom and 270° on the way back up.
Cycling muscles, group by group
Quadriceps
The quads are the main power producers. Three of the four thigh muscles in the group, the vastus lateralis, vastus medialis and vastus intermedius, do most of the work, firing together from just before the top of the pedal stroke all the way to the bottom [1]. The fourth, the rectus femoris, also crosses the hip, so it helps lift the leg at the top of the stroke as well as straighten the knee [2].
Glutes
The gluteus maximus extends the hip. It joins the quads early in the downstroke and together they provide the hip and knee extension that generates the bulk of the power [2].
Hamstrings
The hamstrings (biceps femoris, semimembranosus and semitendinosus) take over through the bottom of the stroke. TrainerRoad puts them at their most active from the six o’clock to nine o’clock position, with the biceps femoris as the key muscle [1], which is the 180° to 270° section on the diagram. They bend the knee and help keep it stable [1][2]. The diagram shows two of the three; the semitendinosus is left out.
Calves
The two heads of the gastrocnemius and the deeper soleus work through the second half of the downstroke and the bottom of the stroke, pointing the foot and keeping the ankle firm so that force from the thigh reaches the pedal [2]. The gastrocnemius also helps bend the knee [2].
Tibialis anterior and hip flexors
On the upstroke, the tibialis anterior at the front of the shin lifts the toes, and the hip flexors (including the iliopsoas and rectus femoris) bring the thigh back up towards the top of the stroke [2]. This is the “pull” side of the diagram.
How the muscles work through the pedal stroke
A pedal stroke is easiest to understand as a sequence:
- Over the top (about 270° to 0°): hip flexors and tibialis anterior bring the leg up and over, and the quads switch on just before the top [1][2].
- Downstroke (0° to about 150°): quads and glutes push together. This is where most of the power comes from [1][2].
- Bottom of the stroke (around 180°): the quads ease off, the hamstrings and calves take over, and the calves point the foot to sweep it through [2].
- Upstroke (180° to 270° and on): hamstrings bend the knee and the hip flexors start lifting the leg [1][2].
Contrary to what many riders think, most people do not pull up much on the upstroke. Bike Dynamics notes that even good cyclists still push down on the pedal for most of the upstroke because of the weight of the leg; at best they unweight the rising pedal, and some pull up on hills [2].
Researchers measure this timing with electromyography (EMG), which records when each muscle switches on and off and how hard it works. A review of EMG studies found these patterns change with power, cadence, riding position, shoe and pedal setup, training and fatigue [3]. So the arcs on the diagram show a typical pattern rather than one that holds for every rider.
Upper body and core muscles in cycling
The legs do the pedalling, but the rest of the body has work to do. The abdominals and erector spinae steady the torso so that leg power goes into the pedals rather than rocking the body. The triceps, chest and shoulder muscles carry the weight of the upper body, and the latissimus dorsi help when you pull on the bars [1]. On rough trails, the upper body works much harder than on smooth roads [1]. Weak triceps can lead to locked elbows, which pass road shock to the neck and shoulders [1].
Does cycling build muscle?
Not much. Cycling is mostly aerobic, low-force repetition, which is good for fitness and burning energy but not for adding muscle mass or strength [1]. It can improve body composition, but to build strength you need resistance training. TrainerRoad recommends squats and deadlifts as the best lifts for the quads, glutes and hamstrings [1], and core work gives you the stable platform that leg power needs [1].
Questions about muscles used in cycling
What muscles does cycling work the most?
The quadriceps and glutes, followed by the hamstrings and calves [1].
Does cycling work your glutes?
Yes. The gluteus maximus works with the quads on the downstroke to extend the hip [2].
Does cycling work your abs?
Your abdominals work to stabilise your upper body, but cycling is not an effective ab workout on its own [1].
Which muscles are used when pulling up on the pedals?
The hamstrings, hip flexors and tibialis anterior. Most riders do little active pulling, though [2].
Can cycling make your legs bigger?
Rarely. Cycling is mainly aerobic and does not add much muscle mass; strength training does that [1].
Sources
- TrainerRoad, Muscles Used for Cycling and How to Train Them.
- Bike Dynamics, Muscle Activation around the Pedal Stroke.
- Hug F., Dorel S., Electromyographic analysis of pedaling: a review, Journal of Electromyography and Kinesiology, 2009.
Last reviewed 2 November 2026
