Some may argue that cycling works every muscle in the body, but one look at the muscle development of a cyclist who has been at his sport for any length of time reveals it to be a predominantly lower body sport. Although the upper body must work to keep the bike and rider balanced and controlled, the main work takes place in the three phases of the pedaling stroke: the propulsive, power or downstroke; the pulling, recovery or upstroke; and the pushing phase at the top of the stroke when the foot is pushed forward.
Muscles Strengthened in the Downstroke Phase
Pushing the pedal down is taken care of primarily by the muscles that extend the knee, called the quadriceps. It is a group of muscles made up of the rectus femoris, vastus medialis, vastus lateralis and vastus intermedius. Keeping the toe pushing downward are the muscles of the back of the calf, the gastrocnemius and soleus. To a lesser extent, the gluteus maximus and the biceps femoris of the back of the thigh are also involved.
Muscles Strengthened in the Upstroke Phase
As good cyclists know, pedaling is more than pushing the pedal down -- good form involves pulling the pedal back up. To accomplish that, the knee flexors are called into action. These are the hamstring muscles, a group made up of the biceps femoris, the semimembranosus and the semitendinosus. Additionally, the calf muscles continue to be involved here.
The Push Stroke Phase
When the upstroke is finished, your foot has to move forward to get positioned for the downstroke again. The muscles that get that job done are the knee extensors in the quadriceps but primarily the tibialis anterior of the front of your shin. It pulls your toes up as your foot goes across the top of the circle.
Other Muscles
Staying injury free is not just about strong muscles, but also balance in the strength of all your muscles. The triceps and biceps of your arms along with the pectoralis muscles of your chest will keep you upright in the saddle. The quadratus lumborum and erector spinae will also get a workout as they keep your hips stabilized. The latissimus muscles of the upper back will be worked with any hill climbing as you pull the handlebars.
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