Lower-body workout for cycling – intermediate

multisportIntermediateAllUpdated 27/02/2026

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Goal

Improve performance and help prevent injuries by strengthening the lower body and core stability. Intermediate plan for lower body for cycling. includes strength, control of hip and work of calves/isquios for one lunge eficiente. Keep your breathing controlled and adjust training volume and intensity to how you feel.

Workout plan

Balance single-leg on BOSU

#1Intermediate

Balance single-leg on BOSU

30 repsRealizar exercises of the 1 to the 5 in circuit. 30 segundos each exercise, 10s of recuperación between exercise and exercise and 1:30 minutes between serie and serie. the BOSU they puede sustituir by one cojin or algo que tengas by home for crear one superficie inestable. (30 seg)

Lateral lunges with resistance band

#2Beginner

Lateral lunges with resistance band

30 reps30 seg

Forward lunge on BOSU

#3Intermediate

Forward lunge on BOSU

30 reps30 seg

Hip extension with resistance band

#4Beginner

Hip extension with resistance band

30 reps30 seg

Half squat isometric

#5Beginner

Half squat isometric

30 reps30 seg

#6Beginner

Half squat

45 repsexercises of the 6 to the 12 in circuit. 45s of work and 15 of rest. between series 1:30 - 2 minutes of recuperación. (45 seg)

Lunge with dumbbells

#7Intermediate

Lunge with dumbbells

45 repsthe lunges que sean steps toward backward, procurando estabilizar bien the knee. (45 seg)

Half squat sumo with dumbbell

#8Intermediate

Half squat sumo with dumbbell

45 reps45 seg

Lunge with the other leg elevated or squat Bulgarian

#9Intermediate

Lunge with the other leg elevated or squat Bulgarian

45 repsEstabilizar bien the knee, que no they vaya for the lados. (45 seg)

Pelvic raise lying supine feet supported

#10Beginner

Pelvic raise lying supine feet supported

45 reps45 seg

Lateral lunge on a bench

#11Beginner

Lateral lunge on a bench

45 reps45 seg

Extension of calves standing

#12Beginner

Extension of calves standing

45 reps45 seg