Which leg muscles are used during each cycling pedal stroke? And at which points in the pedalling action are the muscles activated?
The majority of the muscular training effect of cycling is through the lower body. The upper body muscles are mainly used for balance and posture while bicycling.
It is important for a cyclist to have a strong core (abdominal muscles and lower back)
While looking a relatively simple action there are a large number of cycling muscles utilised in every pedal revolution in their agonist and antagonist states and the pedal stroke has two distinct phases; The Power Phase and The Recovery Phase
The table below advises how each leg muscle is used during the cycling leg muscle action and the visual diagram below gives a clear view of the pedal stroke action and cycling muscle recruitment patterns including their activation points and the complexity of a synergistic cycling pedal stroke which features almost every significant muscle within the leg at some point in the pedal action.
The Power Phase of the cyclists pedal stroke
From the top of the pedal stroke a cyclist utilizes their hip extensors (Gluteus Maximus muscle) which initiates the Power Phase of the pedal stroke until a point at 3 on a clock face
From the point of 3 to 5 on the clock face the knee extensors activate. Vastus Lateralis and Vastus Medialis. Many cyclists associate this point with generating the most force for their pedal stroke- this is particularly prominent while climbing out of the saddle on steep gradients.
From positions 5 to 6, plantar flexion occurs thanks to the Gastrocnemius which causes the toes to point outwards.
The muscles of the cycling pedal stroke in action- road racing
The Recovery Phase of the cyclists’ pedal stroke
- From 6 to 8 the Tibialis Anterior draws the toes upwards towards the shins. (Dorsiflexion)
- From 8 to 10 the hip flexors of the Semimembranosus, Semitendinosus and Biceps Femoris pull the heel upwards towards the buttocks
- From 10 to 12 the hip flexors of the liacus and Psoas finish off the pedal stroke.
Leg Muscle functions and their recruitment during bicycling
Name
|
Best Known As
|
Muscle function while cycling
|
|---|---|---|
Vastus Medialis
|
Quadracep (Quads)
|
Extension at the knee combined with hip flexion during the initial downward phase of the pedal stroke
|
Biceps Femoris
|
Hamstring
|
Recruitment pulls the heel back towards the buttocks as part of the pull back phase.
|
Gluteus Maximus
|
Buttocks
|
Initiates the downwards push down phase
|
Iliacus and Psoas
|
Hip Flexor
|
Hip flexion
|
Vastus Lateralis
|
Recruitment during push down phase
| |
Gastrocnemius
|
Upper Calf Muscle
|
Pointing of the toes (Plantarflexion) during climbing and pull up phase of pedal stroke
|
Soleus
|
Lower Calf Muscle
|
Recruitment contributes to knee flexion
|
Semimembranosus and Semitendinosus
|
Pull back phase with biceps femoris.
| |
Tibialis Anterior
|
Front Of Shin
|
Bringing foot up towards the shin (Dorsiflexion)
|
Visual Representation of Cycling Leg Muscle Anatomy during the pedal stroke
How your brain affects your cycling
There are so many aspects of human anatomy and physiology which are involved in the action of riding a bicycle. Your brain provides you with motivation and intellect through your cerebral cortex. Whereas your cerebellum has responsibility for your balance and co-ordination
