WHO THIS IS FOR
IS THIS YOU?
The cyclist wondering whether to add squats to their programme
You want to know which squat variations are worth the time and which are lower priority.
The rider with anterior knee pain
You want to strengthen the knee-stabilising muscles through controlled loading rather than avoiding the squat entirely.
THE ROADMAN VIEW
The Roadman view
When most people ask 'should I squat?', they picture a barbell back squat. That's a fine exercise, but it's not the highest-priority movement for a cyclist. The pedal stroke is an alternating single-leg push — your left and right sides working independently. A bilateral back squat doesn't mirror that. A Bulgarian split squat does.
Derek Teel's position, which Anthony has heard and agrees with from his own experience: get comfortable in a goblet squat first so you own the movement pattern. Then shift to split squats and Bulgarian split squats where the load falls on one leg at a time. That's where the cycling-specific transfer lives.
The secondary benefit is injury protection. Cyclists are notoriously quad-dominant — strong quads, relatively underdeveloped glutes and posterior chain. Squats loaded with a posterior-chain emphasis (box squats, paused goblet squats) start to redress that balance and reduce the knee and hip issues that build up after years of one-dimensional riding.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- Derek TeelStrength coach for cyclists (Dialed Health)
The split squat is one of the most transferable lower body exercises for cyclists — it loads the front leg through a range of motion that mirrors the power phase of the pedal stroke. The back squat is useful for building the movement foundation but is lower specificity for a single-leg-dominant sport.
Hear it: The Best Exercises For Cyclists (Strength Training) - Roadman Cycling — leg day for cyclistsRoadman Cycling blog — cycling-specific strength programming
Cyclists who programme Bulgarian split squats consistently over 8–12 weeks typically report improved single-leg strength symmetry and reduced fatigue in seated climbing efforts.
Hear it: I Tried Gym And Bike For 30 Days – The Results Shocked Me
PRACTICAL APPLICATION
DO THIS WEEK
Start with goblet squats to build the pattern
Hold a dumbbell or kettlebell at chest height. Feet hip-width apart, toes slightly out. Sit back and down, keep your chest tall and knees tracking your second toe. 3 sets of 10–12. Once this is comfortable, progress to split squats.
Progress to Bulgarian split squats at week 4
Rear foot elevated on a bench or step, front foot forward enough that your shin stays vertical at the bottom. Hold dumbbells at your sides. 3 sets of 6–8 per leg. This is the primary squat variation for cyclists.
Add a 2-second pause at the bottom
Pausing at the bottom of a split squat eliminates the bounce and forces the working muscles to produce force from a dead stop. This improves neuromuscular engagement and makes the exercise harder without adding load.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKEDoing only back squats and wondering why the transfer to cycling is limited.
FIXProgress to single-leg variations. The bilateral back squat is a foundation, not the finished product, for a cyclist's programme.
MISTAKEAllowing the knee to collapse inward on split squats.
FIXDrive the knee out actively over the second toe. Inward collapse is a glute weakness signal — reduce load until the pattern is clean.
MISTAKEGoing too deep too soon on Bulgarian split squats.
FIXStart with a shallower range and build depth over several weeks as hip flexor flexibility and single-leg control improve.
FAQ
FREQUENTLY ASKED QUESTIONS
Are back squats bad for cyclists?
Can squats help with cycling knee pain?
How deep should cyclists squat?
Should cyclists squat with a barbell or dumbbells?
How often should cyclists squat?
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