One Leg Barbell Squat
Quads
Builds the downstroke (12 → 5 o'clock) phase · trains Quads, Calves, Glutes · squat pattern
100% match
Cycling
Cycling
Repeated knee and hip extension in a flexed, forward-leaning posture: quads and glutes produce power, while the trunk and upper back hold the position.
Muscles worked
FrontBack
The movement, phase by phase
Downstroke (12 → 5 o'clock)
The main power phase — quads, glutes, then calves transfer force to the pedal.
- Squat
- Knee extension
- Hip extension
- Ankle push-off (plantar flexion)
Best exercises for this phase:
Backstroke & upstroke
Hamstrings and hip flexors pull the pedal through the bottom and up.
- Knee flexion
- Hip flexion
- Ankle dorsiflexion
Best exercises for this phase:
Posture & climbing out of the saddle
Core and lower back stabilise; arms and lats pull on the bars when standing.
- Anti-extension (brace)
- Hip hinge
- Row
Best exercises for this phase:
Most specific exercises
Single-Leg High Box Squat
Quads
Builds the downstroke (12 → 5 o'clock) phase · trains Quads, Glutes, Hamstrings · single-leg / lunge pattern
100% match
One-Arm Overhead Kettlebell Squats
Quads
Builds the downstroke (12 → 5 o'clock) phase · trains Quads, Calves, Glutes · squat pattern
98% match
Lunge Sprint
Quads
Builds the downstroke (12 → 5 o'clock) phase · trains Quads, Calves, Glutes · single-leg / lunge pattern
96% match
Freehand Jump Squat
Quads
Builds the downstroke (12 → 5 o'clock) phase · trains Quads, Calves, Glutes · squat pattern
96% match
Olympic Squat
Quads
Builds the downstroke (12 → 5 o'clock) phase · trains Quads, Calves, Glutes · squat pattern
96% match
Bodyweight Squat
Quads
Builds the downstroke (12 → 5 o'clock) phase · trains Quads, Glutes, Hamstrings · squat pattern
96% match
Front Squats With Two Kettlebells
Quads
Builds the downstroke (12 → 5 o'clock) phase · trains Quads, Calves, Glutes · squat pattern
96% match
Kettlebell Pistol Squat
Quads
Builds the downstroke (12 → 5 o'clock) phase · trains Quads, Calves, Glutes · single-leg / lunge pattern
96% match
Smith Machine Pistol Squat
Quads
Builds the downstroke (12 → 5 o'clock) phase · trains Quads, Calves, Glutes · single-leg / lunge pattern
96% match
Weighted Jump Squat
Quads
Builds the downstroke (12 → 5 o'clock) phase · trains Quads, Calves, Glutes · squat pattern
96% match
Chair Squat
Quads
Builds the downstroke (12 → 5 o'clock) phase · trains Quads, Calves, Glutes · squat pattern
96% match
Drills & sessions in the sport
Work done in the water or on the run itself, next to the strength exercises above.
Training notes
- Heavy squats/leg press (4–6 reps) improve cycling economy without adding much bulk.
- Single-leg work fixes the left/right power imbalances most riders have.
- Back extensions and planks keep the lower back comfortable on long rides.
Mobility to pair with it
- Hip flexor stretch
- Hamstring stretch
- Thoracic extension