Most people know that riding a women’s or men’s bike is a good, low-impact exercise, even when using hybrid bicycles. Although, many riders do not realize how much of a workout bike riding can be. You use multiple muscle groups during a single ride, and sometimes, depending on the terrain, you can get a full-body workout. There are at least six potential muscle groups you work during a bike ride.
1. Quadriceps
Whether using a hybrid bike for women or a traditional bicycle, when you ride, you are working the quadriceps. The quads are those big muscles in the front of your thigh, and you are activating them when you push down on your pedals. You can increase the amount of resistance by adjusting your gear settings, but regardless of how you pedal, your bike will not move without your quads.
2. Hamstrings
The muscles and tendons in the back of your thigh are known as hamstrings. These muscles are also activated through the pedaling action of riding. While many people have heard of hamstrings and know when they pull them, they also underestimate the importance of these muscles in the legs. Hamstrings are the primary flex muscles of the knee, which aid in running, walking and biking.
3. Calf Muscles
Oddly enough, the calf muscles, despite popular belief, are less important to biking than the quads and hamstrings. The calf muscles, particularly the gastrocnemius and soleus, are used as stabilizers more than anything. These muscles provide support and stability for the legs and ankles during the pushing motion of pedaling. While this group of muscles plays a smaller role, it is still necessary for the biking experience.
4. Gluteals
One of the biggest muscle groups used in bike riding is your gluteals or your buttocks. Three main muscles make up your glutes: gluteus maximus, gluteus medius and gluteus minimus. The largest of these muscles is the gluteus maximus, and it is likely the most essential muscle when riding, which is why many professional riders have super toned glutes.
5. Abdominal Muscles
Balance and bike riding go hand-in-hand unless you are riding a trike. The muscle group most necessary for balancing on a bike is your abdominal muscles or your core. Your abs often stay flexed or flex often during a bike ride, especially on challenging terrain. Also, when going uphill, these muscles are working exceptionally hard.
6. Upper Body
While almost every rider understands that biking is a leg workout, many miss the strain on the arms, back, chest and shoulders. The upper body, while not as essential to the mechanics of biking, does get used, especially when it comes to balancing. Also, when biking up steep inclines, your arms are often flexed, pulling you toward the handlebars.
Biking is a low-impact exercise, but that does not mean it isn’t an effective form of physical fitness. You work nearly every muscle in your body during a single ride. What other pieces of exercise equipment is that efficient? If you don’t have one already, go to your favorite retailer and purchase a bike. Then, get out there and ride.
