Cycling and Core Stability: Exercises to Boost Your Power

29 June 2025

Cycling isn't just about powerful legs and endurance—your core plays a massive role in your overall cycling performance. A strong and stable core helps you stay balanced, maintain proper posture, and generate more power with every pedal stroke.

But how exactly does core stability impact cycling, and what exercises can help strengthen it? Let’s dive in and find out!

Why Core Stability Matters for Cyclists

Most cyclists focus on building leg strength and improving cardiovascular endurance. While those are crucial, neglecting core stability can lead to poor posture, reduced power output, and even injuries.

A strong core:

- Enhances power transfer – A stable core prevents energy loss, allowing more power to be transferred from your legs to the pedals.
- Improves balance and control – Whether you're climbing a hill, sprinting, or navigating uneven terrain, a solid core helps you stay in control.
- Reduces fatigue – When your core is weak, other muscles (like your lower back and shoulders) compensate, leading to faster fatigue and discomfort.
- Prevents injuries – A strong core supports proper spinal alignment, reducing the risk of lower back pain and other common cycling injuries.

Now that we understand the importance of core stability, let's look at some exercises that can help boost your cycling power.

7 Core Exercises to Boost Your Cycling Power

These exercises focus on strengthening your deep core muscles, improving stability, and enhancing overall cycling performance. Incorporate them into your routine 2-3 times per week for the best results.

1. Plank (and Variations)

Planks are one of the best exercises for core stability because they engage multiple muscle groups at once.

How to do it:
- Get into a forearm or high plank position, keeping your body in a straight line from head to heels.
- Tighten your core and hold the position for 30-60 seconds.
- For variation, try side planks or plank leg lifts for an added challenge.

Why it helps:
Planks improve endurance in the muscles that support your spine, helping you maintain good posture on long rides.

2. Dead Bug

This exercise enhances core stability while promoting coordination between your arms and legs—crucial for efficient pedaling.

How to do it:
- Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees.
- Slowly lower one arm and the opposite leg while keeping your core engaged.
- Return to the start position and switch sides. Repeat 10-15 times per side.

Why it helps:
Dead bugs improve core control and prevent excessive movement in the pelvis while cycling.

3. Russian Twists

Cycling requires more than just forward movement—your core must also stabilize against lateral forces when you turn or lean.

How to do it:
- Sit on the floor with your knees bent and feet slightly raised.
- Hold a weight or medicine ball with both hands.
- Twist your torso to one side, then the other, without letting your feet touch the ground.
- Repeat for 30-40 seconds.

Why it helps:
This exercise strengthens the obliques, which help with balance and power transfer on the bike.

4. Bird Dog

A fantastic movement for core stability, balance, and coordination—bird dogs are a must for cyclists.

How to do it:
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Extend one arm and the opposite leg simultaneously while keeping your spine neutral.
- Hold for a moment, then return to the start position and switch sides.
- Perform 10-15 reps per side.

Why it helps:
This exercise builds core stability while improving control over body movements, which can enhance efficiency on the bike.

5. Hip Bridges

Cycling involves a lot of repetitive hip movement. Strengthening the glutes and lower back can improve power and prevent lower back pain.

How to do it:
- Lie on your back with your knees bent and feet flat on the ground.
- Engage your core and lift your hips until your body forms a straight line from shoulders to knees.
- Lower slowly and repeat for 15-20 reps.

Why it helps:
Hip bridges strengthen the posterior chain, supporting better posture and endurance on the bike.

6. Hanging Knee Raises

This one is a bit more advanced, but it’s a killer exercise for overall core strength.

How to do it:
- Hang from a pull-up bar with your arms fully extended.
- Engage your core and lift your knees toward your chest in a controlled movement.
- Lower them back down slowly and repeat for 10-12 reps.

Why it helps:
Hanging knee raises target the lower abdominals, which play a key role in maintaining a stable pelvis while pedaling.

7. Side Plank with Leg Lift

This exercise combines core strength with lateral stability, essential for maintaining balance during cycling.

How to do it:
- Get into a side plank position with your elbow directly under your shoulder.
- Lift your top leg slowly, keeping it straight.
- Hold for a second, lower it, and repeat 10-15 times per side.

Why it helps:
It strengthens your obliques and hip abductors, helping with overall stability and reducing strain on your lower back.

Creating a Core-Focused Routine for Cyclists

Wondering how to fit these exercises into your training schedule? Here’s a simple routine to try:

Core Circuit (Repeat 2-3 Rounds):
1. Plank – 45 seconds
2. Dead Bug – 12 reps per side
3. Russian Twists – 30 seconds
4. Bird Dog – 10 reps per side
5. Hip Bridges – 15 reps
6. Side Plank with Leg Lift – 10 reps per side

Perform this routine 2-3 times a week on rest days or after a light cycling session. Avoid exhausting your core before long rides, as fatigue can affect your stability on the bike.

Final Thoughts

If you want to ride stronger, faster, and longer, core stability should be a priority in your training. A well-developed core improves power transfer, balance, and overall endurance, helping you pedal more efficiently while preventing injuries.

So, don’t just focus on your legs—add these core exercises to your routine and watch your cycling performance soar!