Fruits and Vegetables

Muscle Activation Exercises


Great for workouts and success at your key events!


While big quads and cyclists go hand in hand, the gluteal muscles are more important for putting sustainable power into your pedal stroke. Unfortunately, a common problem for cyclists is activating these muscles, which can hurt performance and overwork weaker muscles groups.


Our sedentary lifestyles force us to spend large portions of the day sitting in a chair and which essentially shuts off our glutes for the majority of the day. While these muscles are inactive, it’s common for your posture to suffer, placing more strain and stress on your lower back.


When it’s time to hop on the bike after work, it can be hard to activate the gluteal muscles. This forces other muscle groups, like the lower back and hamstrings, to overwork, and when they become fatigued during a ride, it can lead to injuries such as lower back or knee pain.


This short activation workout will help you activate the major muscles for cycling and help you maximize workouts and feel great at your key events during the season.


Perform each exercise 1 - 3 times. Hold each exercise for 10-20 seconds. Bring along a yoga pad or simply use a thick towel when at events.


1. isometric squats

2. plank

3. hip bridge

4. bird dogs

5. super man





We are Coach Al and Trish. Our goal is to share good nutrition and help support healthy lifestyles while keeping it real and simple because we all have busy lives. Nothing fancy, just real food for real life and cycling encouragement for a balanced, healthy lifestyle. Please leave a comment or question! Happy eating and cycling!


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