{"schemaVersion":1,"canonicalPage":"https://roadmancycling.com/sc/exercises","feedUrl":"https://roadmancycling.com/feeds/cycling-exercises.json","factsUpdatedDate":"2026-09-01","publisher":{"name":"Roadman Cycling","url":"https://roadmancycling.com/entity/roadman-cycling"},"answer":"Roadman's cyclist exercise library contains the 54 warm-up, strength, power, core and mobility movements used across its public 12-week programme. It is a movement catalogue, not a research-ranked list: choose exercises by training job, competence, equipment and recoverability, then use the evidence guide to build a routine.","catalogue":{"exerciseCount":54,"individualExercisePagesPublished":false,"researchRankedList":false,"categories":[{"id":"warmup","label":"Warm-up and activation","exerciseCount":8},{"id":"workout","label":"Strength and power","exerciseCount":25},{"id":"core-circuit","label":"Programme core circuit","exerciseCount":6},{"id":"core-standalone","label":"Standalone core","exerciseCount":7},{"id":"stretch","label":"Mobility and stretching","exerciseCount":8}]},"exercises":[{"id":"band-pull-aparts","name":"Band pull aparts","category":"warmup","categoryLabel":"Warm-up and activation","canonicalUrl":"https://roadmancycling.com/sc/exercises#band-pull-aparts","videoUrl":"https://www.youtube.com/embed/zxzUSaQksdk","videoAvailable":true,"coachingTip":"Keep your shoulders relaxed and avoid shrugging while maintaining a slight bend in your elbows.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"ankle-rockers","name":"Ankle rockers","category":"warmup","categoryLabel":"Warm-up and activation","canonicalUrl":"https://roadmancycling.com/sc/exercises#ankle-rockers","videoUrl":"https://www.youtube.com/embed/n4DlIEO6pFA","videoAvailable":true,"coachingTip":"Keep your movements smooth and controlled, focusing on full range of motion.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"sidelying-windmill","name":"Sidelying Windmill","category":"warmup","categoryLabel":"Warm-up and activation","canonicalUrl":"https://roadmancycling.com/sc/exercises#sidelying-windmill","videoUrl":"https://www.youtube.com/embed/icLFZvbcnMM","videoAvailable":true,"coachingTip":"Keep your hips stacked and your core engaged to prevent rotation from the lower back.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"walking-sl-rdl","name":"Walking SL RDL","category":"warmup","categoryLabel":"Warm-up and activation","canonicalUrl":"https://roadmancycling.com/sc/exercises#walking-sl-rdl","videoUrl":"https://www.youtube.com/embed/V4d84eWsvtw","videoAvailable":true,"coachingTip":"Keep your back flat and hinge from the hips, ensuring the movement stays controlled.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"lateral-squat-walk","name":"Lateral squat walk","category":"warmup","categoryLabel":"Warm-up and activation","canonicalUrl":"https://roadmancycling.com/sc/exercises#lateral-squat-walk","videoUrl":"https://www.youtube.com/embed/wj_VKRd_lXs","videoAvailable":true,"coachingTip":"Stay low in a partial squat position and keep your steps small and controlled.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"bear-crawls","name":"Bear crawls","category":"warmup","categoryLabel":"Warm-up and activation","canonicalUrl":"https://roadmancycling.com/sc/exercises#bear-crawls","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"world-greatest-stretch","name":"World greatest stretch","category":"warmup","categoryLabel":"Warm-up and activation","canonicalUrl":"https://roadmancycling.com/sc/exercises#world-greatest-stretch","videoUrl":"https://www.youtube.com/embed/sjvkiqQ0cQ0","videoAvailable":true,"coachingTip":"Move slowly through each phase, keeping your core engaged and your movements deliberate.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"clock-squats","name":"Clock squats","category":"warmup","categoryLabel":"Warm-up and activation","canonicalUrl":"https://roadmancycling.com/sc/exercises#clock-squats","videoUrl":"https://www.youtube.com/embed/BhYFy-sbvX8","videoAvailable":true,"coachingTip":"Maintain a neutral spine and controlled knee alignment, ensuring your knees track over your toes.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"goblet-squats","name":"Goblet squats","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#goblet-squats","videoUrl":"https://www.youtube.com/embed/EvZJhUfuQfc","videoAvailable":true,"coachingTip":"Hold the weight close to your chest, keep your heels flat on the ground.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[1,2],"programmePhases":["General Prep Phase"],"examplePrescriptions":["4x12","4x10"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"front-foot-elevated-split-squat","name":"Front foot elevated split squat","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#front-foot-elevated-split-squat","videoUrl":"https://www.youtube.com/embed/cqj2wy1Kpnw","videoAvailable":true,"coachingTip":"Keep your torso upright and lower slowly to ensure your front knee stays aligned over your toes.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[1,2],"programmePhases":["General Prep Phase"],"examplePrescriptions":["3x12ea","3x10 ea"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"broad-jumps","name":"Broad jumps","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#broad-jumps","videoUrl":"https://www.youtube.com/embed/kNgKKjPshx4","videoAvailable":true,"coachingTip":"Focus on a controlled landing by bending your knees and engaging your core.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[1,2,3,4],"programmePhases":["General Prep Phase"],"examplePrescriptions":["3x4"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"renegade-row-push-up","name":"Renegade row/push up","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#renegade-row-push-up","videoUrl":"https://www.youtube.com/embed/CySoae7lM94","videoAvailable":true,"coachingTip":"Keep your hips level and core tight throughout the movement to avoid twisting.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[1,2,3,4],"programmePhases":["General Prep Phase"],"examplePrescriptions":["3x20"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"lateral-lunges","name":"Lateral lunges","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#lateral-lunges","videoUrl":"https://www.youtube.com/embed/0FNQfz5X55A","videoAvailable":true,"coachingTip":"Keep your chest up and your weight in your heel as you step to the side.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[1,2,3,4],"programmePhases":["General Prep Phase"],"examplePrescriptions":["3x12ea","3x10 ea","3x8ea"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"prowler","name":"Prowler","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#prowler","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[1,2,3,4,6,7,8,10,11,12],"programmePhases":["General Prep Phase","Strength","Power"],"examplePrescriptions":["4x20m"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"trapbar-deadlift","name":"Trapbar deadlift","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#trapbar-deadlift","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[1,2,3],"programmePhases":["General Prep Phase"],"examplePrescriptions":["4x12","4x10","4x8"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"single-leg-romanian-deadlift","name":"Single Leg Romanian deadlift","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#single-leg-romanian-deadlift","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[1,2,3,4],"programmePhases":["General Prep Phase"],"examplePrescriptions":["3x12ea","3x10ea","3x8ea"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"inverted-rows","name":"Inverted rows","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#inverted-rows","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[1,2,3,4],"programmePhases":["General Prep Phase"],"examplePrescriptions":["3x12","3x10","3x8"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"kettlebell-swing","name":"Kettlebell swing","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#kettlebell-swing","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[1,2,3,4,6,7,8],"programmePhases":["General Prep Phase","Strength"],"examplePrescriptions":["3x12","3x10","3x8"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"stability-ball-leg-curl","name":"Stability ball leg curl","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#stability-ball-leg-curl","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[1,2,3,4],"programmePhases":["General Prep Phase"],"examplePrescriptions":["3x6","3x8","3x10"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"stability-ball-knee-tucks","name":"Stability Ball Knee Tucks","category":"core-circuit","categoryLabel":"Programme core circuit","canonicalUrl":"https://roadmancycling.com/sc/exercises#stability-ball-knee-tucks","videoUrl":"https://www.youtube.com/embed/i3XJFhUIFp0","videoAvailable":true,"coachingTip":"Keep your hips level and avoid letting them sag to ensure maximum core engagement and protect your lower back.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-core-workout-routine"},{"id":"stability-ball-pass-through","name":"Stability Ball pass through","category":"core-circuit","categoryLabel":"Programme core circuit","canonicalUrl":"https://roadmancycling.com/sc/exercises#stability-ball-pass-through","videoUrl":"https://www.youtube.com/embed/d-YhMc0ZSC4","videoAvailable":true,"coachingTip":"Engage your core throughout the movement and avoid arching your lower back.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-core-workout-routine"},{"id":"stability-ball-circle-planks","name":"Stability Ball Circle Planks","category":"core-circuit","categoryLabel":"Programme core circuit","canonicalUrl":"https://roadmancycling.com/sc/exercises#stability-ball-circle-planks","videoUrl":"https://www.youtube.com/embed/fg1BK0bMRl4","videoAvailable":true,"coachingTip":"Move slowly and deliberately, keeping your core tight and your body in a straight line.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-core-workout-routine"},{"id":"elbow-to-hand-plank","name":"Elbow to hand plank","category":"core-circuit","categoryLabel":"Programme core circuit","canonicalUrl":"https://roadmancycling.com/sc/exercises#elbow-to-hand-plank","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-core-workout-routine"},{"id":"russian-twists","name":"Russian twists","category":"core-circuit","categoryLabel":"Programme core circuit","canonicalUrl":"https://roadmancycling.com/sc/exercises#russian-twists","videoUrl":"https://www.youtube.com/embed/iGMntE-4OrQ","videoAvailable":true,"coachingTip":"Keep your back straight and avoid rounding your shoulders while twisting.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-core-workout-routine"},{"id":"cable-knee-tucks","name":"Cable Knee tucks","category":"core-circuit","categoryLabel":"Programme core circuit","canonicalUrl":"https://roadmancycling.com/sc/exercises#cable-knee-tucks","videoUrl":"https://www.youtube.com/embed/DKA3V9sdgLc","videoAvailable":true,"coachingTip":"Keep your movements controlled and your core engaged, avoiding momentum.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-core-workout-routine"},{"id":"goblet-squat","name":"Goblet squat","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#goblet-squat","videoUrl":"https://www.youtube.com/embed/EvZJhUfuQfc","videoAvailable":true,"coachingTip":"Hold the weight close to your chest, keep your heels flat on the ground.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[3],"programmePhases":["General Prep Phase"],"examplePrescriptions":["4x8"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"bulgarian-split-squat","name":"Bulgarian split squat","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#bulgarian-split-squat","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[3,4,6,7,8,10,11,12],"programmePhases":["General Prep Phase","Strength","Power"],"examplePrescriptions":["3x8ea","3x6ea","2x6ea"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"front-squat","name":"Front squat","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#front-squat","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[4,5,6,7,8,9,10,11,12],"programmePhases":["General Prep Phase","Deload","Strength","Power"],"examplePrescriptions":["4x8","4x6","4x5","5x5","5x3"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"sumo-conventional-deadlift","name":"Sumo/Conventional deadlift","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#sumo-conventional-deadlift","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[4,5,6,7,8,9,10,11,12],"programmePhases":["General Prep Phase","Deload","Strength","Power"],"examplePrescriptions":["4x8","4x6","4x5","5x5","5x3"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"box-jumps","name":"Box jumps","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#box-jumps","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[6,7,8],"programmePhases":["Strength"],"examplePrescriptions":["3x6"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"feet-elevated-pushups","name":"Feet elevated pushups","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#feet-elevated-pushups","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[6,7,8],"programmePhases":["Strength"],"examplePrescriptions":["3x15"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"skater-jumps-to-stick","name":"Skater jumps to stick","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#skater-jumps-to-stick","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[6,7,8,10,11,12],"programmePhases":["Strength","Power"],"examplePrescriptions":["3x10ea","2x10ea"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"single-leg-romanian-deadlift-barbell","name":"Single Leg Romanian deadlift barbell","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#single-leg-romanian-deadlift-barbell","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[6,7,8,10,11,12],"programmePhases":["Strength","Power"],"examplePrescriptions":["3x8ea","3x6ea","2x6ea"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"pullups-band-assisted","name":"Pullups (Band assisted)","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#pullups-band-assisted","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[6,7,8],"programmePhases":["Strength"],"examplePrescriptions":["3x8"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"stability-ball-leg-curl-1-leg","name":"Stability ball leg curl 1-leg","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#stability-ball-leg-curl-1-leg","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[6,7,8,10,11,12],"programmePhases":["Strength","Power"],"examplePrescriptions":["3x6ea","2x8ea","3x8ea"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"broad-jumps-into-box-jump","name":"Broad jumps into box jump","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#broad-jumps-into-box-jump","videoUrl":"https://www.youtube.com/embed/kNgKKjPshx4","videoAvailable":true,"coachingTip":"Focus on a controlled landing by bending your knees and engaging your core.","description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[10,11,12],"programmePhases":["Power"],"examplePrescriptions":["3x6"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"plyo-pushups","name":"Plyo pushups","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#plyo-pushups","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[10,11,12],"programmePhases":["Power"],"examplePrescriptions":["2x6","3x6"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"pullups-weighted","name":"Pullups (Weighted)","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#pullups-weighted","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[10,11,12],"programmePhases":["Power"],"examplePrescriptions":["2x6","3x6"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"1-arm-kettlebell-swing","name":"1-arm Kettlebell swing","category":"workout","categoryLabel":"Strength and power","canonicalUrl":"https://roadmancycling.com/sc/exercises#1-arm-kettlebell-swing","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":null,"targetAreas":[],"instructions":[],"programmeWeeks":[10,11,12],"programmePhases":["Power"],"examplePrescriptions":["2x6ea","3x6ea"],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best"},{"id":"swiss-ball-twists","name":"Swiss Ball Twists","category":"core-standalone","categoryLabel":"Standalone core","canonicalUrl":"https://roadmancycling.com/sc/exercises#swiss-ball-twists","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":"Rotational core exercise performed on a Swiss ball, building anti-rotation strength that helps maintain a stable pedalling platform through corners and out-of-saddle efforts.","targetAreas":["obliques","transverse abdominis","rectus abdominis"],"instructions":["Lie back on a Swiss ball with shoulders and upper back supported, hips bridged up.","Extend your arms straight above your chest with hands clasped together.","Rotate your torso to one side, keeping your hips level and core braced.","Return to centre and rotate to the opposite side.","Maintain a strong hip bridge throughout — do not let the hips drop."],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-core-workout-routine"},{"id":"double-leg-drops","name":"Double Leg Drops","category":"core-standalone","categoryLabel":"Standalone core","canonicalUrl":"https://roadmancycling.com/sc/exercises#double-leg-drops","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":"Lower-abdominal exercise that builds the deep core stability needed to maintain an efficient aero position without lower-back fatigue.","targetAreas":["lower abdominals","hip flexors","transverse abdominis"],"instructions":["Lie flat on your back with both legs extended straight up toward the ceiling.","Press your lower back firmly into the floor.","Slowly lower both legs toward the floor while maintaining a flat lower back.","Stop before your lower back begins to arch off the floor.","Raise legs back to the starting position under control."],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-core-workout-routine"},{"id":"seated-leg-raises","name":"Seated Leg Raises","category":"core-standalone","categoryLabel":"Standalone core","canonicalUrl":"https://roadmancycling.com/sc/exercises#seated-leg-raises","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":"Hip flexor and lower abdominal exercise that reinforces the top of the pedal stroke and builds sustained core endurance for long rides.","targetAreas":["lower abdominals","hip flexors"],"instructions":["Sit on the edge of a bench or box, gripping the sides for support.","Lean back slightly and extend your legs out in front of you.","Raise both legs up to hip height or above, keeping them straight.","Lower slowly under control without touching the floor.","Maintain an upright torso throughout the movement."],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-core-workout-routine"},{"id":"seated-bicycle-kicks","name":"Seated Bicycle Kicks","category":"core-standalone","categoryLabel":"Standalone core","canonicalUrl":"https://roadmancycling.com/sc/exercises#seated-bicycle-kicks","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":"Dynamic core exercise that mirrors the cycling motion, developing coordination between hip flexors and abdominals while promoting contralateral stability.","targetAreas":["rectus abdominis","obliques","hip flexors"],"instructions":["Sit on the edge of a bench, lean back slightly and grip the sides.","Lift both feet off the floor.","Perform a pedalling motion — alternating driving one knee toward your chest while extending the other leg.","Keep your core braced and torso as still as possible.","Maintain a controlled tempo throughout."],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-core-workout-routine"},{"id":"resistance-banded-punches","name":"Resistance Banded Punches","category":"core-standalone","categoryLabel":"Standalone core","canonicalUrl":"https://roadmancycling.com/sc/exercises#resistance-banded-punches","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":"Anti-rotation pressing exercise using a resistance band, building the trunk stability required to transfer power efficiently through the pedals without energy leaks.","targetAreas":["transverse abdominis","obliques","anterior deltoid","serratus anterior"],"instructions":["Attach a resistance band at chest height to a fixed point.","Stand side-on to the anchor with the band in both hands at your chest.","Press both arms straight out in front of you, resisting the band pulling you to rotate.","Hold briefly at full extension, then return hands to chest.","Complete all reps on one side before switching."],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-core-workout-routine"},{"id":"side-plank-with-dips","name":"Side Plank with Dips","category":"core-standalone","categoryLabel":"Standalone core","canonicalUrl":"https://roadmancycling.com/sc/exercises#side-plank-with-dips","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":"Lateral core stability exercise targeting the obliques and quadratus lumborum, helping prevent lateral pelvic drop during hard efforts and long climbs.","targetAreas":["obliques","quadratus lumborum","glute medius"],"instructions":["Set up in a side plank on your elbow, feet stacked.","Hold your body in a straight line from head to feet.","Lower your hip toward the floor in a controlled dip.","Drive the hip back up past the neutral line, squeezing the obliques at the top.","Keep your top arm on your hip or extended upward for balance."],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-core-workout-routine"},{"id":"russian-twists-with-medicine-ball","name":"Russian Twists with Medicine Ball","category":"core-standalone","categoryLabel":"Standalone core","canonicalUrl":"https://roadmancycling.com/sc/exercises#russian-twists-with-medicine-ball","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":"Weighted rotational core exercise that builds the oblique strength needed for powerful out-of-saddle sprinting and maintaining control on technical descents.","targetAreas":["obliques","rectus abdominis","hip flexors"],"instructions":["Sit on the floor with knees bent and feet slightly elevated.","Hold a medicine ball at chest height and lean back to roughly 45 degrees.","Rotate your torso to one side, touching or moving the ball toward the floor.","Rotate to the opposite side in a controlled manner.","Keep your feet off the ground throughout for added difficulty."],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-core-workout-routine"},{"id":"lower-back","name":"Lower Back","category":"stretch","categoryLabel":"Mobility and stretching","canonicalUrl":"https://roadmancycling.com/sc/exercises#lower-back","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":"Releases tension in the lumbar spine accumulated from prolonged time in an aero or aggressive riding position.","targetAreas":["Lower back"],"instructions":["Lie on your back and pull both knees gently toward your chest.","Wrap your arms around your shins and hold.","Gently rock side to side to massage the lower back.","Keep your shoulders and head relaxed on the floor.","Hold for 20-30 seconds, breathing deeply."],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-mobility-routine"},{"id":"hip-flexors","name":"Hip Flexors","category":"stretch","categoryLabel":"Mobility and stretching","canonicalUrl":"https://roadmancycling.com/sc/exercises#hip-flexors","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":"Counteracts the chronic hip flexion from cycling by lengthening the psoas and rectus femoris, improving hip extension and pedalling efficiency.","targetAreas":["Hip flexors"],"instructions":["Kneel on one knee with the opposite foot flat on the floor in front of you (half-kneeling position).","Keep your torso upright and gently push your hips forward.","Squeeze the glute on the kneeling side to deepen the stretch.","Hold for 20-30 seconds.","Switch sides and repeat."],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-mobility-routine"},{"id":"glutes","name":"Glutes","category":"stretch","categoryLabel":"Mobility and stretching","canonicalUrl":"https://roadmancycling.com/sc/exercises#glutes","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":"Stretches the gluteal muscles and deep external rotators that work hard during seated and standing climbing efforts.","targetAreas":["Glutes"],"instructions":["Lie on your back with both knees bent.","Cross one ankle over the opposite knee in a figure-four position.","Pull the bottom leg toward your chest until you feel a stretch in the crossed leg's glute.","Keep your head and shoulders on the floor.","Hold for 20-30 seconds, then switch sides."],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-mobility-routine"},{"id":"quads","name":"Quads","category":"stretch","categoryLabel":"Mobility and stretching","canonicalUrl":"https://roadmancycling.com/sc/exercises#quads","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":"Lengthens the quadriceps that bear the brunt of pedalling force, reducing tightness that can contribute to knee pain.","targetAreas":["Quadriceps"],"instructions":["Stand on one leg (hold a wall for balance if needed).","Bend the opposite knee and grab your ankle behind you.","Pull your heel gently toward your glute, keeping your knees together.","Maintain an upright posture — do not lean forward.","Hold for 20-30 seconds, then switch sides."],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-mobility-routine"},{"id":"hamstrings","name":"Hamstrings","category":"stretch","categoryLabel":"Mobility and stretching","canonicalUrl":"https://roadmancycling.com/sc/exercises#hamstrings","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":"Addresses posterior chain tightness common in cyclists, improving the range of motion needed for a comfortable and efficient riding position.","targetAreas":["Hamstrings"],"instructions":["Stand and place one heel on a low step or bench in front of you.","Keep the raised leg straight with toes pointing up.","Hinge forward at the hips with a flat back until you feel a stretch behind the thigh.","Hold for 20-30 seconds.","Switch legs and repeat."],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-mobility-routine"},{"id":"calves","name":"Calves","category":"stretch","categoryLabel":"Mobility and stretching","canonicalUrl":"https://roadmancycling.com/sc/exercises#calves","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":"Releases the calf muscles that are under constant isometric load while pedalling, particularly important for riders who pedal with a toe-down style.","targetAreas":["Calves (gastrocnemius)"],"instructions":["Stand facing a wall and place both hands on it at shoulder height.","Step one foot back, keeping the rear leg straight and heel flat on the floor.","Lean forward until you feel a stretch in the rear calf.","Hold for 20-30 seconds.","Switch sides and repeat."],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-mobility-routine"},{"id":"soleus-achilles","name":"Soleus/Achilles","category":"stretch","categoryLabel":"Mobility and stretching","canonicalUrl":"https://roadmancycling.com/sc/exercises#soleus-achilles","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":"Targets the deeper soleus muscle and Achilles tendon, crucial for ankle stability during pedalling and cleat engagement.","targetAreas":["Soleus and Achilles tendon"],"instructions":["Stand facing a wall in the same position as the calf stretch.","Step one foot back but bend the rear knee slightly while keeping the heel down.","You should feel the stretch lower in the calf, near the Achilles tendon.","Hold for 20-30 seconds.","Switch sides and repeat."],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-mobility-routine"},{"id":"itb","name":"ITB","category":"stretch","categoryLabel":"Mobility and stretching","canonicalUrl":"https://roadmancycling.com/sc/exercises#itb","videoUrl":null,"videoAvailable":false,"coachingTip":null,"description":"Addresses iliotibial band tightness that can cause lateral knee pain in cyclists, particularly those with high training volumes or bike-fit issues.","targetAreas":["Iliotibial band"],"instructions":["Stand upright and cross one leg behind the other.","Lean your hips away from the rear leg, reaching the same-side arm overhead.","You should feel a stretch along the outside of the hip and thigh of the rear leg.","Hold for 20-30 seconds.","Switch sides and repeat."],"programmeWeeks":[],"programmePhases":[],"examplePrescriptions":[],"evidenceGuideUrl":"https://roadmancycling.com/blog/cycling-mobility-routine"}],"discovery":{"exerciseSelectionGuideUrl":"https://roadmancycling.com/blog/cycling-gym-exercises-best","coreGuideUrl":"https://roadmancycling.com/blog/cycling-core-workout-routine","mobilityGuideUrl":"https://roadmancycling.com/blog/cycling-mobility-routine","programmeUrl":"https://roadmancycling.com/sc/programme","programmeFeedUrl":"https://roadmancycling.com/feeds/cycling-strength-programme.json","appUrl":"https://roadmancycling.com/app","strengthPlannerUrl":"https://roadmancycling.com/tools/strength-session-planner"}}