Why Cyclists Need Single-Leg Strength Training

We all hear it: “You need to lift heavy.” And while lifting heavy has big benefits for cyclists, there’s a piece missing in many riders’ programs, and that’s control. Single-leg strength training is how to get it.

If you can’t do a single-leg squat without wobbling around like a Weeble Wobble, heavy squats aren’t the most important part of your training. (If you’re old enough to get the Weeble Wobble reference, this article is for you.)

My Weak Side Wake-Up Call

Earlier this year I fractured my left patella, and the rehab reminded me about the disadvantages of having a weak side. Every step, every lunge, every single-leg exercise reinforced how much stability and control I lost. When both sides are healthy, asymmetry hides in the background. But when one side can’t keep up, you realize how essential single-leg strength is for balance, control, and power.

Rebuilding that weak side isn’t glamorous. It’s slow, humbling work. But it’s exactly the kind of work that makes you more durable on and off the bike.

Why Does Single-Leg Strength Training Matter for Cyclists?

In cycling, your bodyweight is supported and the pedaling motion is repetitive. The bike stabilizes you, which means your hip stabilizers and deep rotators can get lazy.

Weakness in the hip stabilizers and deep rotators can lead to:

• Pelvic rocking and saddle wiggle
• Knee tracking issues
• Piriformis and hip tightness
• Leaky (inefficient) power transfer

Single-leg strength work helps by:

• Exposing weak links
• Strengthening hip stabilizers
• Improving pelvic control
• Building durability and efficiency

Key Point: Bilateral lifts build power. Unilateral lifts create control.

Bilateral vs Unilateral: Two Jobs, One Body

Cyclists benefit from both bilateral exercises (e.g., squats) and unilateral exercises (e.g., step downs), and it’s important to understand how they are each useful in different ways.

Key Point: Bilateral lifts build power. Unilateral lifts make that power usable and sustainable.  

Assessing Single-Leg Weaknesses

When I do bike fittings, I ask riders to perform a single-leg squat. What I see off the bike usually shows up on the bike:

• Pelvic drop → weak glute medius/minimus
• Knee collapse → poor external rotation control
• Ankle wobble → mobility issues or high unsupported arch
• Torso twist → compensation pattern

Key Point: If an athlete can’t stabilize off the bike, no fit adjustment will fix what’s really going on.

Don’t Load Dysfunction

Jumping straight into heavy lifting without a stable foundation is a good way to get stronger at moving poorly. Ideally you want to start light, get better at moving well, then start loading your lifts.

Key Point: Control beats weight, especially on one leg.

Key Single-Leg Exercises for Cyclists

Exercise: Step Downs

Purpose: Hip/knee tracking and eccentric control

 

 

 

 

 

Exercise: Reverse Lunge with Leg Lift

Purpose: Dynamic pelvic and hip control; mimics cycling hips angles

 

 

 

 

 

 

Exercise: Single Leg Romanian Dead Lift

Purpose: Posterior chain strength, balance, and hip hinge control

 

 

 

 

 

Exercise: Bulgarian Split Squat

Purpose: Progression to strength load once stability is solid

 

 

 

 

 

 

Coach’s Insight: The Pirifomis

This little external rotator helps keep your femur and knee aligned during every pedal stroke. When it’s weak, your knees and hips pay the price. Cyclists love to call their piriformis “tight.” But It’s usually tight because it’s weak and overworked.

Do these wake-up drills before strength work:

Exercise: Banded Glute Bridges with External Rotation

Purpose: Activates glutes and piriformis to stabilize hip & femur

 

 

 

 

 

Exercise: Clam Shells

Purpose: Isolates deep external rotators, builds motor control

 

 

 

 

 

Key Point: Prime these muscles, don’t fatigue them. Complete one or two sets before lifting.

How to Incorporate Single-Leg Exercises Into Your Strength Program

Almost all the cyclists I coach incorporate strength training year round, but we change the focus, intensity, and type of exercises to complement their endurance and sport-specific training. As you can see below, during your Base period or while rehabbing from an injury, one-legged exercises can be a high priority to restore balance and joint stability. As the intensity and volume of bilateral strength training increases in the Build period, you can reduce the focus on one-legged strength exercises. And during the Peak/Race period of the season, one-legged strength work is done more for maintenance and activation.

Example Strength Workout Featuring Single-Leg Training:

1. Warm-up / activation (piriformis + glute bridges)
2. Heavy bilateral lift (squat or deadlift)
3. Single-leg accessory (step-downs or RDL)
4. Core or mobility finisher

The Bottom Line

Heavy lifting with both legs builds power. Single-leg strength training builds durability by increasing stability, thereby reducing wasted movement and energy. Stability provides the platform that makes strength and power usable. If you can’t control your body on one leg, you’re stacking strength on a wobbly frame. I rediscovered single-leg exercises because an injury exposed just how weak I was on one leg, but you shouldn’t wait for a similar wakeup call. Start working on single-leg strength training and you’ll see the results in your power, durability, and comfort on the bike.

By Renee Eastman, CTS Premier Coach, NSCA CSCS, and Retul Bike Fitter