Does cycling work quads or hamstrings more?
 

Quick, fairly straightforward question:

Generally speaking, does cycling strengthen the quadriceps or the hamstring muscles more? And if it does strengthen one group more, does the other group need to be balanced with separate exercises?

Thanks

I would have to guess that depends entirely on how you are pedaling. Most roadies are gonna be clipped in, so they can push and/or pull depending on situation.

Quads, IME.

Quads.

Quads, not even close.

It does not work the quads more. Think of it. What is the perfect isolating exercise for quad development ? Leg extensions on a weight machine. How much can you comparatively lift by quad function versus hamstring function? Very little. The primary motion in cycling is extension of the thigh with very little leg extension. The muscles involved in this motion are the hamstrings and glutes.

Quads all the way. A quick internet search will support that. Here is a brief quote from the Bicycling website on the subject.

“Many of the cyclists she sees have overdeveloped quadriceps muscles andweak hamstrings, a classic problem that is a result of pedaling.”

Bicycling

On the biomechanics of cycling. A study of joint and muscle load during exercise on the bicycle ergometer determined knee extensors (quads) and hip extensors (glutes) contributed 39 and 27%, respectively, of the work done during cycling.

We'll see about that.

Agreed.

Not sure about the second part of your question, though.

Probably referring to shin splints caused by muscle imbalance runners are prone to.

Quads.

Everybody knows that you dial up the wattage with the guads.

Umm, no.... Quads get the bulk of the work. Hams are involved, but much less, proportionally. There are some wonderful graphs showing involvement of the various leg muscles during the revolution of the pedal.

My personal example is just looking at the changes in my leg muscles since starting riding - my hams have developed, for sure, but it is the quads that are startling in their change.

50% Quads, 30% Glutes, 17% Hams, 3% Feet & Calves.

Quads and calves

hands up! up against the car! spread 'em! the grammar police are here!

Source?
Ass?

oh and for your information... I could easily edit that, but I will let it go and take the haterade. (and yes i'm college educated) That college will remain anonymous at this moment...

most definitely quads. hamstrings are important but don't do nearly as much work unless you're pulling harder on your upstroke than pushing on your downstroke, which would be ridiculous

hip extensors /= glutes. also includes contributions from hamstrings (though maybe that is accounted for by the knee flexors) and adductor magnus. "Knee flexors" also includes the gastroc, though its primary function is obviously plantar flexion. Poor lableing, IMO.

The quad/hammy imbalance and the limited range of motion for cycling is well documented as are the long term problems associated with this imbalance like lower back and hip joint issues.

This is why stretching is important (especially the hamstrings) and why a critical component off-season weight training is addressing this imbalance.

The labeling in brackets was mine. I meant glutes were included in the hip extensors. The point is they found the knee extensors (which primarily consist of your quads) were the major contributor.

I was just saying the way the abstract refers to joint movements isn't all that precise. Probably for brevity, but doubtful they emg'd all of them.

One issue I've seen with these types of studies is the difficulty of looking at the vastus intermedius, since it's deep to the rectus femoris.

Also, the 20% they claim for plantar flexion is a lot higher (more than twice) than I've seen elsewhere.