If you’re looking to improve speed and endurance on the bike, you need powerful legs, and squats are one of the best strength exercises you can do for lower-body strength. That said, sticking to classic squats on your lower-body days can get a little boring.
That’s where squat variations come in. Incorporating different types of squats into your workouts will not only shake up a stale routine, but it will also help you build more well-rounded strength in your calves, glutes, adductors (inner thighs), hamstrings, and glutes.
“Strong quads, hamstrings, and glutes are the primary muscles used during cycling, and the stronger your legs are, the better you’ll perform,” says Lindsey Clayton, senior instructor at Barry’s in New York City and cofounder of Brave Body Project,
That’s why Clayton combined five squat variations into one circuit workout so you can build some serious lower-body strength and have fun along the way.
How to do it: Complete 10 reps of each exercise. Perform 2 to 3 sets, taking a 30-second break in between each set. You can use dumbbells or modify to use body weight as necessary. Each move is demonstrated by Clayton in the video above so you can learn the proper form.
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Squat With Calf Raise
Stand with feet just wider than hip-width apart, toes pointed slightly out, holding one dumbbell under your chin (or clasp hands at chest for balance). Initiate the movement by sending the hips back. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to starting position. At the top, lift your heels, rolling onto the balls of your feet then up onto your toes for a calf raise. Pause briefly at the top then return your heels to the ground. Repeat.
Step-Out Squat
Stand with feet together, holding one dumbbell at chest (or clasp hands at chest for balance). Initiate the movement by sending the hips back. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to starting position. Then, step right foot out just wider than hip-width apart, toes pointed slightly out and perform another squat. Return to starting position, with feet together. Perform a squat, then step out with left foot. Perform a squat, then return to starting position. Continue alternating center, left, right, until you’ve completed 10 reps in each direction.
Sumo Squat
Stand with your feet just wider than shoulder-width apart, toes turned out to 45 degrees, holding one dumbbell under your chin (or place arms in front of you, with hands in a prayer position). Send hips back and bend at knees to lower down as far as possible with chest lifted. You’ll feel this along your inner thighs. Press through heels to stand back up to starting position.
Elevated Squat
Stand with your heels elevated resting on one dumbbell or other sturdy, elevated surface, feet about hip-width apart. Hold one dumbbell at chest height (or clasp hands at chest for balance). Initiate the movement by sending the hips back. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to starting position. Repeat 10 times.
Pop Squat
Stand with feet together, knees slightly bent, hands in prayer position at chest height. Jump your feet out wider than shoulder-width and squat down slightly as you land. Press through heels as you stand back up and jump to return to starting position. Repeat.
