Core Strength for Cyclists: Building a Foundation for Power and Injury Prevention
Traditionally, we’ve been told to think of “core strength” as endless planks or crunches.
The truth? Your core isn’t just about muscles — it’s an integrated system, and the way it works might surprise you.
As coaches and movement specialists, we look at core strength for cyclists through a different lens — one that includes both biomechanics and neuroperformance. (Yes, your nervous system is highly involved!)
A strong core isn’t about six-pack abs. It’s about how efficiently your body transfers power to the pedals and holds up over long hours on the bike.
Even if there are no magic exercises, we’ve chosen a few impactful ones and why you should consider adding them to your routine.
Beyond Abs and Crunches
Contrary to popular belief, the “core” does not refer only to the abs.
Instead, we’re talking about the pelvic–lumbar–thoracic complex and the surrounding muscles.
Local stabilizers: small muscles around the spine.
Global stabilizers: larger muscles attached around the trunk and pelvis, responsible for producing powerful movement.
Think of this complex as a cylinder — the foundation where muscles attach. Like the foundation of a house: if the ground isn’t stable, the structure will eventually fail.
This “cylinder” includes bones, joints, and muscles between your diaphragm and your pelvic floor. When this system functions in an organized, stable way, your legs can move independently and produce more power.
Here’s what most cyclists miss: core stability isn’t just voluntary muscle contraction — it’s a reflex response from the brain. Your nervous system is the GPS, coordinating movement and performance.
Why Core Stability Matters for Cyclists
Let’s be honest: who doesn’t want more watts?
A weak core leads to wasted energy and a rocking pelvis. A strong, efficient lumbo-pelvic-trunk complex allows your femurs (legs) to move independently from the pelvis and hips, which means:
More power transfer
Less wasted energy
Lower risk of injury
Better form and control
More fatigue resistance over long rides
The #1 Reason Core Training Falls Short for Cyclists
Most cyclists rely on voluntary core training (think crunches, planks), which only accounts for about 10% of total core output.
The real game-changer? Reflexive stability controlled by your nervous system.
If your brain isn’t receiving the right information, your trunk and hips can’t stabilize efficiently. It’s like flipping a light switch that isn’t connected — the effort won’t matter unless the wiring (your nervous system) is working.
Core Strength Exercises to Boost Power and Stability on the Bike
On the bike, your points of contact are the hands, hips, and feet — which actually resembles a quadruped position more than a long-lever plank.
That’s why these exercises are more effective for cyclists:
1. Double Kettlebell Deadbug & Leg Lowering
Hold a kettlebell/dumbbell in each hand, arms pressed up.
Legs bent, toes up.
Lower one heel toward the floor by moving the femur at the hip joint.
Don’t let your back arch.
2. Quadruped Load with Offset Hands
Start on all fours.
One hand under shoulders, the other slightly in front.
Knees under hips.
Lift knees slightly off the floor.
Repeat all 3 hand positions.
3. Quadruped Load to Tall Plank
Start in quadruped position, long organized spine.
Extend one leg at a time into a tall plank.
Keep pelvis stable — no swaying side to side.
Two Vision Priming Drills
Because your visual system drives balance, coordination, and posture, priming your eyes before core work can make stability even stronger on the bike.
Eye Circles (3–5x each direction)
Hold a pen/thumb at arm’s length.
Draw smooth circles with your eyes (keep head steady).
Visual Saccades (10–15 reps)
Thumbs or pens at arm’s length, slightly wider than shoulder width.
Rapidly move eyes back and forth between the two points.
Try vertical and diagonal variations.
Putting It All Together – Your Action Plan
Step 1: Assess your starting point (can you maintain a stable pelvis in different positions?).
Step 2: Integrate 2–4 reflexive core drills into your weekly routine.
Step 3: Add the exercises and vision drills into pre-ride warm-ups and strength sessions.
Step 4: Notice improved comfort, efficiency, and power on the bike.
Ready to Build Your Foundation?
If you’re tired of crunches and planks that don’t carry over to the bike — but you’re ready to build a strong, lasting foundation — check out our 4-Week Core Strength for Cyclists Foundation Plan.
It’s built to help you create a stable, efficient base so your legs can do what they do best: turn out watts and keep you riding pain-free for years.
👉 Start building your foundation here
Or, if you’re curious about where to start, book a quick discovery call with us!
Ready for a bigger commitment? Our 6-week online Mobility Series kicks off October 6th.