While you can increase the resistance on an indoor bike, you can’t mimic actual changes in terrain, or even the additional core engagement required to ride around a curve. “Uphill cycling will engage the lower body muscles more intensely, while downhill cycling may require more work from the upper body muscles to maintain balance, as more of your weight is on your arms in this position, just as in downhill racing,” says Hamlin. It’s also important to consider terrain when comparing indoor and outdoor riding. “ inefficient in producing power when riding outside,” he clarifies. He acknowledges that some of the movements performed during indoor classes (standing out of the saddle and frequently changing positions) can help work on core strength and overall fitness, but that they don’t translate well to outdoor riding. “The core muscle engagement will be more considerable when balancing the bicycle outside as opposed to simply pedaling indoors,” Modabber says. To be clear, the specific muscle groups used during indoor cycling or outdoor cycling are the same, but outdoor cycling may require greater muscle activation to assist with balance and coordination. The Difference Between Indoor and Outdoor Cycling and the Muscles You Work Here’s a more detailed break down of the muscles used while biking: “Pedaling styles vary rider-to-rider and the smoothest of riders can keep a smoother 360-degree force on the pedals with fewer gaps in power at the top and bottom of the pedal stroke - the times considered to be relative ‘dead spots’ in producing power,” he explains. That said, Modabber emphasizes that the experience and efficiency of a cyclist plays a role in which muscles they target most during each phase of the cycling stroke. “The knee and hip extenders-the glutes, calves, and quads-are firing most actively in the down stroke, while the hip flexors and hamstrings will be firing more actively on the upstroke,” Modabber says. Additionally, your glute maximus (that’s the biggest muscle of your backside) provides a significant source of power, and your anterior tibialis (the muscle that runs up the front of your shin) also plays a role. More than anything, the muscles targeted during cycling include the major muscle groups of your legs, including the quads, hamstrings, and calves. Ramin Modabber, M.D., orthopedic surgeon at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles and medical director and chief medical officer of the Amgen Tour of California. For cycling, this involves the primary engines of cycling-specifically, the quadriceps, hamstrings, and calves,” says M.
“ Muscle building requires muscle overload or strain to a muscle allowing for a training response, which can result in muscle building. While cycling is generally considered an aerobic form of exercise designed to improve heart and lung health, riding a bike requires the use of many different major muscle groups, and a regular cycling workout can contribute to significant muscle growth and strength. Clearly, the legs are getting in on the action, and there’s probably some core engagement required to help maintain proper posture, right?Ĭertainly, you’re on the right track. Chances are, you can make an educated guess as to which muscles work to power the bike. Take a minute to watch someone ride a bike down the street.
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