The primary muscles used in pedaling a bicycle, either on a flat surface or uphill, are the quadriceps and hamstrings of the upper leg and the calf muscles, which include the gastrocnemius and soleus. Certain other muscles groups are recruited for uphill cycling, such as the gluteal muscles and the hip and knee extensors, particularly if you are riding while standing up.
Quadriceps and Hamstrings
The quadriceps, or quads, are the large muscles on the front of the thighs, and they do most of the work while cycling on any incline. The hamstrings are the muscles in the back of the thigh, and they help bend the leg with the help of the gluteal muscles. The quads help straighten the leg while cycling. Going uphill makes both the straightening out and the raising up of the your legs on the pedals more challenging than riding on a flat surface, where the muscular demands you face never change.
Calf Muscles
The two main muscles in the calf are the gastrocnemius and soleus. When pedaling uphill, the gastrocnemius joins up with the biceps femoris on the back of the upper leg to provide the extra muscular strength needed to make it up a steep incline. The calf muscles do work harder when going up an incline, so if you're cycling to help sculpt your calves, stick to the hills.
Riding While Standing
Cycling uphill can be done while seated or standing -- depending on your leg strength, the type of bike and the degree of the incline. The muscles involved in pedaling uphill while seated aren't that different than when you're riding on a flat surface. However, standing up to ride uphill recruits muscles in the hip and knee extensors that aren't always in play when riding while seated uphill.
Hip and Knee Extensors
Extensor muscles are those needed to extend or stretch your muscles, as opposed to contracting or making your muscles smaller. Among the main hip extensors used to pedal uphill is the gluteus maximus. Knee extensors usually involve a complex network of muscles, ligaments and tendons. If you find yourself cramping or facing sore or stiff leg muscles during or after your ride, remember to take time to stretch all your leg muscles prior to the ride and during the ride if you can.
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