Hamstring Exercises For Cyclists

People often think you just push the pedals one at a time in order to move yourself forward in cycling. The truth is that the most efficient cyclists use a smooth pedal stroke, pushing and pulling at the same time. Your hamstrings help you pull up on the pedals during cycling, so it is important to keep them strong.

Hamstrings Muscle

Your hamstrings are actually a group of three muscles that lies along the back of your thigh: rectus femoris, semimembranosus and semitendinosus. All three originate on the bottom of your pelvis, cross the hip and knee joints and insert on the tibia and fibula in your lower leg. The hamstrings work to bend, or flex, your knees as well as extend the hip.

Ball Leg Curl

A stability ball leg curl will work your hamstrings as well as your core, calf and glute muscles. Lie on the floor with your feet on top of a stability ball and your arms at your sides. Raise your hips off the ground slightly and hold your ab muscles tight. Bend your knees, digging your heels into the ball and drawing it to your hips. Slowly release back to the start position for one complete repetition. Perform one to three sets of eight to 12 repetitions.

Standing Hamstring Curl

The standing hamstring curl will work your balance on one leg while you strengthen the hamstring of the other leg. Place an ankle strap attached to a cable apparatus around your ankle, or use a resistance band with an ankle attachment that is secured around an immovable object. Balance on your other leg as you bend the knee of the working leg, drawing your heel towards your butt, pointing the knee towards the floor. Release your foot back down to the floor for one complete repetition. Do one to three sets of eight to 12 reps per leg.

Lying Leg Curl

The lying leg curl machine is found in most fitness facilities. Lie on your stomach so that your hips are even with the bend in the pad, supporting your torso and thighs. Place your feet under the pad so that it lies along the back of your ankles. Hold onto the handles near your shoulders and tighten your abs as you bend your knees, drawing the pad towards your glutes. Slowly release back to the start position for one complete repetition. Do one to three sets of eight to 12 reps.