Cycling requires the use of many muscle groups to be performed. The muscles in the legs are mainly responsible, such as the quadriceps, hamstrings and glutes. But other muscles including the abdominals and back provide stabilization and balance while riding. Cycling is beneficial for both strengthening and increasing endurance in muscles.
Quadriceps
The quadriceps is the main muscle group used during cycling. It provides the force needed to push the pedals down, which is most of the pedaling movement. It also straightens the leg from the top of the forward pedaling motion to the bottom until another muscle group takes over. Using a gear that provides high resistance will focus on strengthening the quads while a gear with low resistance will increase endurance.
Hamstrings
The hamstrings work in conjunction with the calves to pull the pedal up from the bottom of the movement. As with the quadriceps, a higher gear will provide more resistance and require more force, building strength. While a low gear will increase the amount of repetitions and build endurance.
Calves
The calves assist in pulling the pedal back up to the top of the stroke. You can increase the focus on working the calves by placing the balls of your feet on the pedal instead of the arch of your foot. You can either use a high gear or a low gear.
Glutes
The glutes are involved when the pedal is pushed forward during the top of the movement. High resistance will require a large amount of force and effort from the glutes, effectively strengthening them. Low resistance will allow for quick repetitions and will build endurance.
Abs
The abdominals help keep you balanced and allow you to ride the bike. Your abs are constantly working to counteract any tipping motion that will occur. Riding on an uneven or rough surface will require more effort from your abs, giving them a more effective workout.
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