Strength & ConditioningAnswer

WHAT CORE WORK DO CYCLISTS ACTUALLY NEED?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

WHO THIS IS FOR

IS THIS YOU?

The cyclist with lower back pain on long rides

You want to understand whether core work fixes the underlying cause of your back discomfort.

The rider who skips core because it's boring

You want a short, specific routine with a clear reason for each exercise, not a generic abs circuit.

THE ROADMAN VIEW

Lower back pain in cycling is almost always a stability problem, not a flexibility problem. Anthony has covered this across multiple podcast episodes on core work for cyclists, and the pattern is consistent: riders who spend hours hunched over the bars without a stable mid-section are essentially trying to push power through a rope. The force goes somewhere — usually into the lower back.

The exercises most cyclists default to — crunches, sit-ups, leg raises — train core flexion, which is not the movement cycling demands. On the bike you are holding a static position against gravity and vibration. The muscles that need to be strong are the anti-extensors and anti-rotators: the ones that resist movement, not create it.

The good news is the effective dose is small. The dead bug alone, done properly with a slow controlled breath cycle, does more for cycling core stability than 100 crunches. Add a Copenhagen plank and a Pallof press and you have a complete cycling-specific core session in under 15 minutes.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Roadman Cycling podcast — core for cyclistsRoadman Cycling — cycling core strength episodes
Across two dedicated core episodes, the consistent finding is that cyclists need stability, not flexion strength. The exercises that transfer to reducing back pain and improving power transfer are anti-rotation and anti-extension movements performed with breath control.
Hear it: Core Strength For Cyclists: Fix Lower Back Pain | Roadman Cycling
Roadman Cycling — 4 core exercises for cyclistsRoadman Cycling — core exercise breakdown
The four-exercise protocol — dead bug, Copenhagen plank, Pallof press, and single-leg glute bridge — covers the full range of stability demands cyclists face. Each targets a different plane of stability that the riding position loads.
Hear it: 4 Core Exercises That Fix Cycling Back Pain | Roadman Cycling

PRACTICAL APPLICATION

DO THIS WEEK

Add a 15-minute core block after 2 rides per week
Tag it onto the end of two of your weekly rides — it takes less time than a warm-down and adds up to 30 minutes of targeted work per week. Pick a day that isn't after your hardest interval session.
Master the dead bug before anything else
Lie on your back, arms extended overhead, knees at 90 degrees. Slowly extend opposite arm and leg while keeping your lower back pressed flat to the floor. 3 sets of 8 per side, controlled breathing. This is the single highest-transfer core exercise for cyclists.
Use Copenhagen planks for lateral hip stability
Side-lying with your top foot on a bench or low surface, lift your hips. This loads the adductor and lateral hip in a position that directly relates to pedalling stability. Start with 3 sets of 20–30 seconds per side.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEDoing 100 crunches and calling it core training for cycling.
FIXCrunches train spinal flexion — a movement you barely use on the bike. Switch to dead bugs, Pallof presses, and Copenhagen planks which train the anti-extension and anti-rotation stability cycling actually demands.
MISTAKESkipping core because 'cycling works the core anyway'.
FIXRiding does engage the core, but it doesn't develop the stability required to hold position under fatigue. Without deliberate core work, fatigue causes positional collapse — and power leaks and back pain follow.
MISTAKERushing through core exercises without controlling the movement.
FIXCore stability exercises done fast are largely wasted. The adaptation comes from slow, controlled movements with deliberate tension. Half the reps, twice the attention.

FAQ

FREQUENTLY ASKED QUESTIONS

Will core training fix my lower back pain on the bike?

In many cases, yes. Cycling lower back pain is frequently a stability issue — the core isn't holding the mid-section rigid under fatigue, so force leaks into the lower back. Dedicated anti-extension and anti-rotation work addresses this directly. If pain persists after 6–8 weeks of consistent core work, get a professional assessment.

How long before core training improves my cycling?

Most cyclists notice reduced back fatigue on long rides within 4–6 weeks of consistent core work twice a week. Power transfer improvements are harder to measure directly but riders typically report a more stable pedalling feeling within a similar timeframe.

Is a plank a good cycling core exercise?

A standard plank is a starting point, not a cycling-specific exercise. It trains anti-extension, which is relevant, but lacks the movement variability of dead bugs and the lateral demand of Copenhagen planks. Use it as a foundation before progressing.

Should I do core work before or after riding?

After, almost always. Fatiguing your core before a ride, particularly before intervals, compromises the stability platform your power is built on. Core after the ride is the standard prescription.

Can core work improve my watts on the bike?

Indirectly, yes. A more stable platform means less energy lost to positional wobble under fatigue. Riders with weak cores typically see more power loss in the final quarter of long efforts — fixing that is the core-to-watts connection.

RELATED EPISODES

HEAR THE CONVERSATIONS

Core Strength For Cyclists: Fix Lower Back Pain | Roadman Cycling

4 Core Exercises That Fix Cycling Back Pain | Roadman Cycling

The Best Exercises For Cyclists (Strength Training)