It doesn’t matter how much time you spend training on your bike, finding time to work out your muscles off it will improve your efficiency and strength when you get back on the road.

Your gluteal muscles are one of, if not, the most important muscle groups that you’ll use when riding a bike and are often overlooked when it comes to gym work off the bike and cycling itself.

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The gluteus maximus is the largest muscle in the body and is crucial to an efficient pedalling technique along with the quadriceps which provide the majority of the power to the pedals.

The two other muscles in the gluteal muscle group are the gluteus medius and gluteus minimus, these are crucial for stability and controlling muscle contractions.

These muscles can become extremely inefficient if they are subjected to a day-to-day lifestyle of sitting down in an office chair for the majority of the week. Here are a few exercises to reactivate and boost your glute strength.

Four top glute exercise tips

  • Make sure to stretch your glutes after each exercise, otherwise it could lead to them shortening and tightening up after workouts and rides. Stretch them out by lying on your back and bringing your knee across your chest.
  • Increase the number of sets as your glutes get stronger, the exercise may not feel normal at first but over time will be second nature.
  • Focus on contracting your glutes rather than other muscles that can be used during certain exercises, your body will just focus on completing the movement rather than contracting certain muscles.
  • These exercises are really adaptable and can be completed at work, home or anywhere where you have a spare five minutes. All you need is yourself and a comfortable floor!