Most people love cycling for the sense of freedom and fun it brings. And for the fact it's a brilliantly low-cost, environmentally friendly way to get around. But cycling is great for your physical health, too.
It's a low-impact form of activity that's easy to fit into your day-to-day routine. It's proven to help lower your chance of dying from cardiovascular disease and cancer.
Yes, it works your legs, but as you cycle you're bringing a whole lot of benefits to other parts of your body too.
Which leg muscles does cycling tone?
The quadriceps on the front of the thighs are the main muscles that provide power when cycling. They help you push down on the pedals and extend your knee.
The glutes are heavily involved in this downward action, too. And they work even harder when you stand on the pedals to get greater power on the downstroke.
The hamstrings at the back of the thighs help direct the force down, and the calves (gastrocnemius and soleus) get involved further down the stroke, stabilising the ankle.
The adductor magnus (the largest groin muscle) also plays a part in providing force.
The hip flexors work together on the upstroke, moving the knee towards the abdomen and help keep you stable on the bike. As do the adductors on the inner thighs.
What other muscles does cycling work?
There are plenty of muscles in your upper body that get a work out when you're cycling. These work even harder when you cycle for long periods, or at a more intense level – when you're pedalling up hills, or standing up on the pedals, for example.
Your obliques on the side of your torso and other abdominals work together with muscles on your back – trapezius and rhomboids – to keep your upper body and shoulders stable.
In your shoulders, the deltoids engage to keep you upright on the bike and to control it, especially over rough ground.
Your arms get a great workout too. Your biceps and triceps help you grip and keep steady, as do the muscles in your forearms.
What are the other physical benefits of cycling?
Cycling is a great way to improve your heart health, making it stronger and reducing your risk of cardiovascular disease. It's also brilliant for your overall coordination and stability.
Want to discover new places by bike? Use our inspiration:
- Britain's best cycling holidays
- Beginner's guide to bikepacking
- Best family friendly bike rides in Britain
Main image: Getty Images