Hamstring Benefits From Cycling
Cycling is a low-impact activity that doesn't produce the jarring to the spine or joints that exercises like running or jumping do. Regular cyclists have a reduced risk of heart disease, high blood pressure and cholesterol and a decreased risk of stroke, diabetes and some types of cancers. Cycling also strengthens and tones the hamstrings 4.
Hamstrings
The hamstrings are one of three posterior thigh muscles and tendons that run from the pelvis to the knee. They are responsible for flexing the knee and bending the hip. While cyclists tend to feel their quadriceps working more than the hamstrings, the hamstrings play two roles in a cyclist's pedal stroke, which, in turn, strengthens and tones the muscles with every revolution.
- The hamstrings are one of three posterior thigh muscles and tendons that run from the pelvis to the knee.
- While cyclists tend to feel their quadriceps working more than the hamstrings, the hamstrings play two roles in a cyclist's pedal stroke, which, in turn, strengthens and tones the muscles with every revolution.
Pedal Stroke
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Half of a cyclist's pedal stroke is devoted to producing power, while the other half allows for recovery. Power is produced when a rider's feet are between 12 o'clock and 6 o'clock. The hamstrings work from the hip along with the calves, glutes and quadriceps to produce a strong forward momentum. On the backside of the stroke, between 6 o'clock and 12 o'clock, the hamstrings engage once again. This time they engage at the knee, helping to stabilize it. The hip flexors and calves are also active during the recovery portion of the stroke.
- Half of a cyclist's pedal stroke is devoted to producing power, while the other half allows for recovery.
- The hamstrings work from the hip along with the calves, glutes and quadriceps to produce a strong forward momentum.
Other Benefits
Cycling tones and strengthens your hamstrings, especially when you engage in a seated climb. When you slide back on your saddle, you engage the glutes and hamstrings, forcing them to grow stronger and more powerful. The strong hamstrings that you develop through cycling will also help to stabilize your spine and protect your lower back from pain during cycling and other activities. It's important, however, not to overstress your hamstrings during cycling, which can lead to injury. This can be caused by a saddle that's too far back or too high.
- Cycling tones and strengthens your hamstrings, especially when you engage in a seated climb.
- It's important, however, not to overstress your hamstrings during cycling, which can lead to injury.
Strengthening
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Many cyclists rely on their quadriceps more than their hamstrings 4. If you actively work to engage the hamstrings, you'll not only increase your power on the bike, but you will also increase the strength of your hamstrings. Begin with single legged pedaling drills and focus on keeping your core stable as you actively engage your hamstrings on the recovery phase of the pedal stroke. Once you learn to incorporate them into your stroke, focus on using them to generate power as you crest a hill, accelerate quickly or wind up for a finishing sprint.
- Many cyclists rely on their quadriceps more than their hamstrings 4.
- Once you learn to incorporate them into your stroke, focus on using them to generate power as you crest a hill, accelerate quickly or wind up for a finishing sprint.
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References
- University of Maryland Medical Center: Exercise
- Spine-Health.com: Exercise Bikes for a Low Stress Work Out
- Brian Mac: Cycling - Importance of Bike Set-up
- Newstasis.com: Hamstrings - Cyclist Do Not Neglect Them
- Schoenfeld, B.J.; Contreras, B.; Willardson, J.M.; Fontana, F.; and Tiryaki-Sonmez, G. (2014). Muscle activation during low- versus high-load resistance training in well-trained men. European Journal of Applied Physiology, 114(12), 2491-2497.
- Ebben, W.P. (2009). Hamstring activation during lower body resistance training exercises. International Journal of Sports Physiology Performance, 4(1), 84-96.
- Weiss, L.W.; Coney, H.D.; and Clark, F.C. (2000). Gross measures of exercise-induced muscular hypertrophy. Journal of Orthopaedic and Sports Physical Therapy, 30(3), 143-148.
Writer Bio
A professional writer since 2004, Abby Roberts holds a Bachelor of Arts in writing and has worked as a magazine editor, a staff writer and as a freelance writer for "Muscle and Fitness Hers" magazine. Roberts also produces a blog for female cyclists. She has experience working with cyclists in different facets of training and performance enhancement.