How Squat Workouts Help Improve Cycling Performance
When most cyclists want to get faster, they ride more miles. But squats build strength in ways cycling alone can’t. A well-structured squat program boosts cycling power output by recruiting more muscle fibers and training your nervous system to apply force more effectively with each pedal stroke.
Biomechanically, the downward push of the pedal mimics the squat’s concentric phase (the upward drive). That’s why strength gains in the gym so often translate to more speed and better endurance on the bike. Research on cyclists who added two squat sessions per week has shown meaningful time trial improvements after 12 weeks. Real gains without adding extra riding hours.
From a coaching perspective, I’ve seen this play out time and again. One athlete I work with, Matt, was stuck at an average speed of 32 km/h despite riding 10+ hours per week. We added squats, starting with bodyweight to master form, then progressing to moderate barbell loads. Eight weeks later, his 20-minute power test improved by 25 watts. Hills that once had him hanging on were now opportunities to push ahead.
The beauty of squats for cyclists is that you don’t need to chase huge weights. Moderate resistance, performed with full range of motion and good technique, is enough to build the quads, glutes, hamstrings, and core. All vital for strong, stable pedal strokes. This extra strength also helps maintain form when fatigue sets in late in a ride, meaning you can sustain high power when others start to fade.
Think of squats as your cycling “turbo button.” They won’t replace your time on the bike, but they’ll make every hour in the saddle count for more. For riders chasing gains without overloading training volume, they’re one of the smartest moves you can add.
Want a deeper dive on pairing gym work with riding? Read our guide on strength and weight training for cyclists to see exactly how to blend squats with bike workouts.
Squats are one of the most effective exercises for building the leg strength and stability you need to ride faster and climb stronger. Our Cycling Threshold Training Plan combines targeted on-bike intervals with structured off-bike strength work so you can turn new muscle gains into higher sustained power.
- Leg power focus: Blend squats, cycling drills, and threshold intervals for maximum wattage improvements.
- Progressive overload: Sessions build in intensity over time so you keep getting stronger without burnout.
- Efficient structure: Fits around busy schedules with workouts that complement your riding, not compete with it.
- Performance-driven: Designed to improve sustained climbing speed, sprint ability, and race-day endurance.
💡 If you want your squats to translate into real cycling performance gains, this plan will guide you step-by-step to stronger, faster rides.
View the Threshold Training Plan →
Best Squat Variations for Cyclists Climbing Hills
When you grind up a steep climb, your legs need two things at once: explosive drive to push the pedals over the top of the stroke and steady strength to hold momentum. The right squat variations train both qualities so you feel stronger and smoother on every ascent.
For coached riders, I often start with front squats. Compared with back squats, front squats shift more load to the quads, which are prime movers when you climb seated or stand to surge. They also demand an upright torso and a braced core, the same stability you need when you’re out of the saddle on a 10% ramp.
The Bulgarian split squat is my next pick. Cycling is a “one-leg-at-a-time” sport, and this single-leg squat exposes left–right differences that can hide on the bike. Cleaning up those imbalances pays off as a smoother pedal circle and less wobble at the hips, which means more of your effort becomes forward motion instead of wasted movement.
I also program box squats to target the upper half of the squat—the same range where you’re driving the hardest uphill. Pausing on the box kills momentum and forces you to create power from a dead stop, a perfect match for punchy pitches and rolling terrain. Because depth is controlled, riders can build explosive strength without beating up the posterior chain when fatigue from riding is high.
One athlete I coach (Sarah) used to dread any route with long climbs. We built a simple routine: front squats, Bulgarian split squats, and box squats twice per week, never more than 45 minutes. After six weeks, she stopped losing wheels on ascents and started setting the pace. Her confidence climbed as fast as her times.
Keep your reps in the 6–10 range when you’re chasing strength and in the 12–15 range when you want muscular endurance. Move with control, hold a strong brace, and add load gradually. Blend these variations across the week and you’ll feel the difference the next time the road tilts up.
When climbs bite, structured hill sessions make your new strength count. Try these proven cycling intervals for hill climbing.
Benefits of Strength Training Squats for Endurance Cyclists
Endurance cycling isn’t only about long rides. It’s about holding strong power for hours without breaking down. That’s where strength training squats make a difference. They build the muscular base that keeps you stable, efficient, and fast deep into a ride or race.
One major benefit is fatigue resistance. When your legs are stronger, each pedal stroke uses a smaller percent of your max strength. You hold the same speed with less effort and push back the moment when your legs start to burn. Over long climbs or late race surges, that pays off.
Squats also sharpen neuromuscular coordination (how your brain and muscles fire together). That means a smoother pedal stroke, steadier cadence, and fewer form leaks when you’re tired. In practice, riders who lift can keep power on the pedals in the final third of hard efforts instead of fading.
To balance the pedal stroke and posture, add simple upper-body work. Here’s what upper body weight training for cyclists should look like.
There’s a big injury-prevention piece, too. Cycling’s low-impact and repetitive, which can leave support muscles undertrained. Quality squats strengthen quads, glutes, and the stabilizers around hips, knees, and ankles. That balance reduces common overuse issues like anterior knee pain or IT band niggles.
From coaching, I’ve seen this shift many times. One athlete I coach (Paul) trained 15–20 hours a week but lacked “snap” late in races. We added two squat sessions per week during base: three to four sets of six to eight reps at a moderate-to-heavy load, strict form, full range. By mid-season, he held target race pace through the last hour without the usual power drop. He told me, “It feels like I’ve got an extra gear at the end.”
The sweet spot for endurance cyclists is usually two gym sessions per week in the off-season or early build, with one maintenance session when volume climbs. Keep rests 2–3 minutes, move with control, and progress loads slowly. The payoff is simple: more power, less fade, and the confidence to finish strong when it counts.
Building leg strength with squats is only half the battle—translating that power into steady, high-speed performance is where you’ll see results. Our Cycling Time Trial Training Plan is designed to help you hold higher power for longer, perfect your pacing, and make the most of your strength work on the road.
- Squat-to-bike power transfer: Sessions that bridge gym strength to sustained on-bike performance.
- Race-specific intervals: Workouts tailored to boost endurance, pacing control, and aerodynamic position.
- Time-efficient programming: Fits around your other training and recovery needs.
- Clear, guided sessions: Delivered via TrainingPeaks with step-by-step power targets.
💡 If you’ve been building strength with squats, this plan ensures that new power translates into faster time trial results.
View the Time Trial Training Plan →
How Many Squats Per Week to Improve Cycling Power
Getting squat frequency right is essential for cyclists. Too little and you won’t see meaningful improvement; too much and sore legs will compromise your rides. For most riders, the optimal approach is two squat sessions per week during the off-season or a strength-focused phase.
Why two? It’s enough to stimulate muscle growth, increase strength, and improve cycling power output without conflicting with hard bike workouts. After a strength session, your legs generally need 48–72 hours to recover. This spacing ensures you perform each workout with fresh legs and get the most benefit.
During the race season or in high-volume training blocks, reducing to one session per week is usually sufficient to maintain your strength gains. This helps keep the training load balanced and prevents carrying fatigue into important rides or races.
The content of each squat workout matters as much as frequency. For maximum power gains, train in the 4–6 rep range at about 75–85% of your one-rep max. This targets fast-twitch muscle fibers, which are crucial for sprints, accelerations, and short climbs. For muscular endurance, shift to 8–12 reps with lighter loads and shorter rest periods.
If you’re new to squats, start with one session per week for 3–4 weeks to focus on perfecting your form and allowing your body to adapt. Once comfortable, progress to two weekly sessions. Always place squat days away from your most demanding rides to avoid compromising cycling performance.
Set realistic goals for your next training block with this breakdown: how much can I increase my FTP?
When done correctly, the right squat frequency develops the strength you need to produce more power on the bike without slowing you down. This balance ensures gains in the gym translate directly to stronger, faster rides.
Cycling Strength Training with Cyclist Squats Explained
Cyclist squats are a squat variation tailored to target the muscle groups most active in cycling. Unlike a standard squat, which uses a shoulder-width stance, cyclist squats involve a narrow stance with heels elevated on a wedge or small platform. This position increases the load on the quadriceps, the primary drivers in your pedal stroke.
By focusing more on the quads, cyclist squats closely mimic the force applied during the pedal downstroke. This makes them valuable for improving power transfer and climbing strength. The elevated heel also enables deeper knee flexion, boosting quad engagement without placing excessive stress on the hips or lower back.
From a programming standpoint, cyclist squats work best as an accessory movement for riders already performing back or front squats. They can be placed toward the end of a strength session for 3–4 sets of 8–12 reps, prioritising controlled movement and a full range of motion.
Another benefit of cyclist squats is their role in addressing imbalances. Cyclists often have stronger glutes and hamstrings compared to their quads, which can contribute to knee discomfort or inefficiency. Targeting the quads directly helps stabilise the knees and supports long-term joint health.
For most riders, these are best added in the off-season or during dedicated strength phases, when you can handle the extra leg work without it affecting key bike workouts. Pair them with core training and hip mobility exercises for a balanced strength routine that complements cycling performance.
When integrated into a structured plan, cyclist squats can help sustain higher power on flat sections, provide the punch needed for short climbs, and improve acceleration out of corners. They’re a simple, equipment-light option with a high return for cyclists aiming to get stronger without excessive time away from the bike.
Pros and Cons of Squats for Cyclists
Like any training method, squats offer big rewards for cyclists. But they also come with considerations. Knowing both sides helps you integrate them without hurting on-bike performance.
Pros:
- Increased power output: Stronger quads, glutes, hamstrings, and core translate to more force on the pedals.
- Better climbing ability: Strength supports higher torque when gradients bite.
- Injury prevention: Stabilizers around knees and hips get stronger, reducing common overuse issues.
- Improved sprint performance: Trains fast-twitch fibers for surges, sprints, and attacks.
- Enhanced fatigue resistance: Each pedal stroke uses a smaller slice of your max strength, so you fade less.
Cons:
- Leg fatigue impacting rides: Heavy sessions can leave you sore if too close to key workouts.
- Technique demands: Poor form can stress knees or lower back.
- Overtraining risk: Too much lifting alongside high bike volume can blunt recovery.
- Adaptation time: Strength gains need weeks to show up as on-bike speed.
How to avoid the downsides: Place squats on easier riding days or in the off-season. Start light, prioritise form, and progress loads gradually. Keep rests 2–3 minutes for strength work, and schedule at least 48 hours before hard intervals.
Remember, squats are one piece of a complete plan. Pair them with core training, hip stability, and mobility to support posture and power transfer. Used thoughtfully, the benefits far outweigh the drawbacks. More power, better stability, and resilience that lasts deep into long rides and late-race efforts.
Building leg strength through squats is a proven way to improve your cycling. The next step is applying that power on the bike. Our Cycling Training Plans combine structured on-bike intervals with complementary strength work so you can ride stronger, climb faster, and sustain higher power for longer.
- Strength-to-endurance transfer: Use your squat gains to improve FTP and all-day riding strength.
- Balanced load and recovery: Build power without compromising cycling performance.
- Targeted power sessions: Workouts that match your goals, from climbing to time trials.
- Fits your schedule: Flexible plans designed for busy cyclists.
💡 If you’re adding squats to your training, these plans make sure that strength translates into speed on the road.
View Cycling Training Plans →
Squat Progression Plan for Cyclists
One of the biggest mistakes I see cyclists make with squats is jumping straight into heavy lifts without a plan. Just like you wouldn’t start a training block with race-pace intervals, strength work needs progression. This ensures your muscles, joints, and nervous system adapt safely while steadily building power that transfers to the bike.
The table below shows a sample 12-week squat progression I use with cyclists in the off-season. It’s designed to gradually increase both load and complexity so you develop strength without losing quality in your rides.
Swipe to view full table
| Weeks | Focus | Sets x Reps | Load | Notes |
|---|---|---|---|---|
| 1–4 | Technique & Base Strength | 3–4 x 10–12 | Bodyweight to Light | Master form, control tempo, full range of motion |
| 5–8 | Strength Development | 4–5 x 6–8 | Moderate (65–75% 1RM) | Add front or box squat variations, increase rest to 2–3 min |
| 9–12 | Power & Cycling Transfer | 3–4 x 4–6 | Heavy (75–85% 1RM) | Focus on bar speed, pair with plyometric jumps |
By following this kind of progression, you avoid the common pitfall of adding too much load too soon—something that can cause lingering soreness or even injury. The early weeks are all about laying the groundwork with solid mechanics. The middle phase builds raw strength, while the final weeks focus on making that strength more explosive and cycling-specific.
It’s important to listen to your body during the process. If your legs feel heavy on the bike, scale back the load or volume for a week. The goal is to complement your cycling training, not compromise it. Done right, this plan leaves you stronger, more resilient, and ready to turn that gym work into faster, smoother rides.
Conclusion – Why Squats Deserve a Place in Your Cycling Training
Squats might look like a weightlifter’s move, but for cyclists they’re a smart, high-return investment. They build the muscles you rely on most (quads, glutes, hamstrings, and core) while improving stability, pedal efficiency, and resistance to fatigue. The result is simple: stronger climbs, steadier power, and more control when the ride gets long or the pace lifts.
The best part is how adaptable squats are. If you want more snap for surges and sprints, use heavier loads with lower reps. If you need staying power on rolling terrain, use moderate loads with slightly higher reps. Targeted variations (front squats, Bulgarian split squats, and cyclist squats) let you fine-tune strength for seated grinding, out-of-saddle efforts, and high-torque ramps.
Planning the training into your plan is what turns good exercises into great results. Place strength work on days that won’t clash with key bike sessions. Give yourself 48–72 hours to recover before your hardest intervals or group rides. Start with loads you can control through a full range of motion, then progress gradually. Pair your squats with core work and hip mobility so every watt you make transfers cleanly to the pedals.
If you’re unsure where to begin, start small: one session a week, light to moderate weight, flawless form. After three to four weeks, add a second session or nudge the load up. Keep notes on how your legs feel on the bike and adjust the plan so strength complements, not competes with, your riding.
