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What are the best functional training exercises for improving mobility and flexibility in cyclists?

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Cycling is a great way to stay fit, but it can also cause tightness and stiffness in your muscles and joints. If you want to improve your mobility and flexibility, you need to incorporate some functional training exercises into your routine. Functional training is a type of exercise that mimics the movements and challenges of everyday life, such as bending, twisting, lifting, and balancing. It helps you develop strength, stability, coordination, and range of motion in multiple planes of motion. In this article, we will show you some of the best functional training exercises for improving mobility and flexibility in cyclists.

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1 Dynamic Warm-Up

Prior to your functional training session, it is important to do a dynamic warm-up to get your body ready. Dynamic warm-ups involve movements that increase your blood flow, heart rate, and body temperature, as well as activate your muscles and joints. Examples of dynamic warm-up exercises for cyclists include leg swings, hip circles, inchworms, and lunges with twists. Leg swings involve standing on one leg and swinging the other leg forward and backward, then side to side. Hip circles involve standing with your feet hip-width apart and rotating your hips in a circular motion. Inchworms involve starting in a standing position and bending forward to touch the floor before walking your hands forward until you are in a plank position. Lastly, lunge with twist involves stepping forward with one leg and lowering into a lunge, reaching your opposite arm across your body and twisting your torso before returning to the starting position and switching sides.

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Matthew Silver

Your One Stop Shop for Fitness & Wellness in Multifamily Housing ????
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I agree, the days of just jumping on a mat, and touching your toes isn’t going to doing the job. Dynamic warmups get the body ready for action!

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Mohammed Ziauddin

High Performance Analyst || Physical Therapist || Assistant Professor || Sports Scientist || Researcher || Sports Safeguarding || FDA Clinical Investigator || Ergonomic Consultant ||
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Cyclists can enhance mobility and flexibility through functional training exercises. Include dynamic stretches like leg swings and hip circles to increase range of motion in the hips and legs. Perform yoga poses like Downward Dog to improve hamstring and calf flexibility. Incorporate exercises such as bodyweight squats and lunges to enhance overall lower body flexibility. Utilize foam rolling on the quadriceps, hamstrings, and calves to release muscle tightness. Integrate stability ball exercises for core strength and balance, addressing the demands of cycling. Implementing these functional exercises into a cyclist's training routine can help prevent injuries, optimize performance, and promote a more comfortable riding experience.

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Neil Damerell

Helping cyclists 40 plus lose weight, gain strength without hours riding their bike. Follow for posts on improving your health & longevity.
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As a cyclist myself and coaching others, warming up before any ride can easily be forgotten. But when you do take the time to warm up it will make a world of difference to your ride. Just spend 10 minutes focusing on the key areas like your hips, glutes and back to improve your riding comfort from the off.

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Adrian Oggenfuss

Gesundheit beginnt im Kopf | Personal Trainer & Health Coach | Langfristig gesund und leistungsf?hig bleiben ?? onmind.ch
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The mentioned warm-up exercises are good. I would add 1-2 exercises to get the heart rate up, like rope skipping, burpees, vertical jumps or squat jumps. Another positive aspect of the warm-up is that we are getting mentally prepared for the action.

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2 Squat to Overhead Press

One of the best functional training exercises for cyclists is the squat to overhead press. This exercise works your lower body, core, and upper body, as well as improves your posture and balance. To perform this exercise, you will need a pair of dumbbells or kettlebells. Start by standing with your feet shoulder-width apart and holding a weight in each hand at shoulder level. Next, lower your hips and bend your knees until your thighs are parallel to the floor, keeping your chest up and your core engaged. As you stand up, press the weights overhead and extend your arms fully before lowering them back to shoulder level and repeating the motion.

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Neil Damerell

Helping cyclists 40 plus lose weight, gain strength without hours riding their bike. Follow for posts on improving your health & longevity.
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Squat to overhead press is a great dynamic exercise to help warm up the whole body. Targeting your core and engaging your glutes, are some of the key muscles that you need to have strong to improve your efficiency as a cyclist.

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3 Single-Leg Deadlift

The single-leg deadlift is a functional training exercise that benefits cyclists, targeting the hamstrings, glutes, lower back, and core while also challenging balance and stability. You can do this exercise with or without weights, depending on your desired level of difficulty. To perform the single-leg deadlift, stand on one leg and hold a weight in the opposite hand if you are using one. Then, hinge at your hips and lower your torso and the weight toward the floor, keeping your back straight and your core tight. Lift your other leg behind you and keep it in line with your body before returning to the starting position. Repeat on the same side before switching legs.

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Neil Damerell

Helping cyclists 40 plus lose weight, gain strength without hours riding their bike. Follow for posts on improving your health & longevity.
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Working on single-leg exercises helps to target any muscle imbalances you might have. We all have a stronger or more dominant leg so working in isolation will help to minimise this imbalance and make your cycling ability all around a whole lot better and stronger.

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4 Lateral Lunge with Rotation

The lateral lunge with rotation is an effective functional training exercise that can improve your mobility and flexibility in the hips, groin, and thighs. During this exercise, you will also be working your core, quads, and glutes while enhancing coordination and agility. To perform the lateral lunge with rotation, you will need a medicine ball or a similar object. Start by standing with your feet together and holding the ball in front of your chest. Take a big step to the side with one leg and lower into a lunge while keeping your other leg straight and toes pointing forward. As you lunge, rotate your torso and the ball toward the lunging leg while keeping your arms straight and eyes on the ball. Return to the center and repeat on the other side to complete the exercise.

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5 Plank with Shoulder Tap

The plank with shoulder tap is a functional training exercise that can strengthen your core, shoulders, and arms, as well as improve your stability and endurance. This exercise also challenges your balance and coordination, as you have to resist shifting your hips and body as you tap your shoulders. To perform this exercise, you will need a mat or a comfortable surface. Begin in a plank position, with your hands under your shoulders and your feet hip-width apart. Engage your core and squeeze your glutes to keep your body in a straight line. Then lift one hand and tap your opposite shoulder before returning to the plank position. Repeat with the other hand and alternate sides.

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6 Bird Dog

The bird dog is a functional training exercise that can help you improve your mobility and flexibility in the spine, as well as activate your core, back, and glutes. It can also help you improve your posture and alignment, as well as your balance and coordination. To perform this exercise, you will need a mat or a comfortable surface. Begin on all fours, with your hands under your shoulders and your knees under your hips. Engage your core and keep your back flat and your neck neutral. Then, lift one arm and extend it forward, while lifting the opposite leg and extending it backward, keeping both limbs in line with your body. Hold for a second before returning to the starting position. Repeat with the other arm and leg and alternate sides.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Konstantinos Ikonomou

Head of Sports Medicine & Rehabilitation @ Vancouver Bandits | Clinical Specialist Physio
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Extended periods of cycling, especially when fatigued, can heighten the likelihood of experiencing a strain in the back of the thigh. This typically occurs at the point where the muscle connects with the tendon, known as the myotendinous junction. Furthermore, the risk of injury escalates when the muscles at the back of the thigh tire from cycling in a low gear and/or maintaining a low cadence. When choosing functional exercises, prioritize those that target the posterior chain. Deadlifts, nordics, single-leg Romanian deadlifts, and back squats are all effective options.

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Tushar B.

??Helping you to move better, injury-free with no pain ????Chief Longevity Officer, Corrective Exercise Specialist, Triathlon/Running Coach, Educator, Speaker
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While the listed exercises in the article below are effective, the best exercises for any cyclist's mobility and flexibility depend on individual needs. Each cyclist faces unique limitations and strengths. Thus, a tailored approach considering specific mobility and flexibility challenges is crucial for optimal performance and injury prevention. There is no best exercise for all cyclists per se.

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What are the best functional training exercises for improving mobility and flexibility in cyclists?

1

2

3

4

5

6

7

1 Dynamic Warm-Up

2 Squat to Overhead Press

3 Single-Leg Deadlift

4 Lateral Lunge with Rotation

5 Plank with Shoulder Tap

6 Bird Dog

7 Here’s what else to consider

Functional Training

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What are the best functional training exercises for improving mobility and flexibility in cyclists?

1

2

3

4

5

6

7

1 Dynamic Warm-Up

2 Squat to Overhead Press

3 Single-Leg Deadlift

4 Lateral Lunge with Rotation

5 Plank with Shoulder Tap

6 Bird Dog

7 Here’s what else to consider

Functional Training

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