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What cyclist isn’t looking to boost their strength, power, and speed on the bike? While there are many strength-training exercises you can do when you’re not riding to help you accomplish these goals, lunges are one of the best.
This unilateral exercise fires up the muscles you use when cycling—glutes, hamstrings, quads, calves, and core—and when you add weights to the mix, the extra resistance will boost your power even more.
The Benefits of Weighted Lunges for Cyclists
Incorporating weighted lunges and lunge variations into your strength routine will also help with your balance and coordination, according to Lindsey Clayton, senior trainer at Barry’s in New York City and cofounder of the Brave Body Project.
“When you lunge, not only are you working your glutes, hamstrings, and quads, you’re also using your core to stabilize and balance between each shift in movement,” she says. “You should be bracing through your core on all lunge variations.” In essence lunges with weights are a great full-body workout.
Clayton put together a four-move weighted lunge circuit—that you can do at home or in the gym—so you can start nabbing personal PRs and KOMs ASAP.
How to Do a Lunge Properly—the First Step to Mastering Lunges With Weights
It’s important to master the basic lunge without weights before attempting any weighted lunge variations. Below, Clayton demonstrates how do a lunge with proper form. Simply mirror her movement without the weight:
- Start by standing with feet hip-width apart.
- Step forward with right foot while keeping left foot in place.
- Bend both knees, lowering left knee to the floor, and creating a 90-degree angle with both knees. Keep right knee behind front toes, core engaged, and torso tall, chest lifted.
- Once both knees are at 90 degrees, push off right heel and stand back up.
- Repeat on the left leg.
How to use this list: First master bodyweight lunges. Then, choose the dumbbell or kettlebell weight of your choice, and perform 10 to 12 reps of each movement. Repeat the circuit 3 times. Rest as needed.
1. Alternating Weighted Forward Lunge
Stand with feet hip-width apart, holding a weight in each hand down by sides. Step forward with the right foot while keeping the left foot in place. Bend knees 90 degrees, lowering left knee to the floor. Keep right knee behind front toes, core engaged, torso tall, and chest lifted. Once both knees are at 90 degrees, push through right heel and stand back up. Repeat on the left leg. Continue alternating.
2. Alternating Weighted Lateral Lunge
Stand with feet hip-width apart, holding a weight in each hand down by sides. Take a big step out to the right, sending hips back and bending right knee. Keep left leg straight. Press through right heel to stand back up, stepping right foot back to hip-width apart. Repeat on the left leg. Continue alternating.
3. Alternating Weighted Curtsy Lunge
Stand with feet hip-width apart, holding a weight in each hand down by sides. Keeping weight on left leg, step right foot back behind on a diagonal. Bend both knees, keeping left knee over toes. Push through left heel to stand back up. Repeat with the right side. Continue alternating.
4. Weighted Single-Leg Tap In-and-Out
Stand with feet hip-width apart. Bend knees slightly, sending hips back, and place one dumbbell on right thigh. This is your starting position. Step left foot back, keeping weight on right leg. Then step it back to starting position. Repeat. Then switch sides.
GIF: Julia Hembree Smith
