Quick Answer
Yes — heavy squats (4–6 reps at ~85–90% 1RM, 2×/week) improve cycling economy, time trial power, and late-race durability in cyclists who add them to their riding. The mechanism is not increased VO2max — it’s improved neuromuscular efficiency and oxygen economy at a given power output. Light or moderate-weight, high-rep squats are not consistently shown to produce these benefits. One study per week may be insufficient; two sessions per week is the evidence-supported dose. Squats do not cause significant mass gain when combined with regular cycling volume.
What the Research Actually Shows
The evidence base for squats and cycling is substantially stronger than for most gym-to-sport transfers. Multiple controlled studies with competitive cyclists — not untrained participants — have found meaningful performance benefits from adding heavy lower-body strength training, with the squat as the primary exercise.
Cycling Economy: The Primary Mechanism
The most important study is Sunde et al. (2010, Journal of Strength and Conditioning Research). Sixteen competitive road cyclists were assigned to either their normal endurance training or their normal training plus heavy half-squats (4 sets of 4 repetitions maximum, 3 times per week, 8 weeks). The strength training group significantly improved cycling economy — the amount of oxygen consumed at a fixed power output — while VO2max did not change in either group. Crucially, the improvement in performance came through efficiency, not aerobic capacity.
This matters because it means squats can improve your cycling even without changing your aerobic fitness. You produce the same power for less oxygen — or more power for the same oxygen. That translates directly to better time trial performance, faster climbing, and a higher sustainable pace.
Time Trial Power and Late-Race Durability
Rønnestad et al. (2011, Scandinavian Journal of Medicine and Science in Sports) tested 20 well-trained cyclists split into a strength-plus-endurance group and an endurance-only group over 12 weeks. The strength group performed 4 lower-body exercises including half-squats, 2 sessions per week. At the end of 12 weeks, the strength group improved their 5-minute all-out power output after 185 minutes of prior cycling — a test specifically designed to measure late-race durability. The endurance-only group showed no improvement. Oxygen consumption, heart rate, blood lactate, and perceived effort were all lower in the strength group during the prolonged cycling that preceded the test.
The late-race power improvement is the most practically useful finding for cyclists who ride long distances or race events. It suggests squats improve your ability to produce power when fatigued — not just when fresh.
Elite Cyclists: Long-Term Effects
Rønnestad et al. (2015) extended the findings to young elite cyclists over 25 weeks. The strength group improved peak aerobic power output (Wmax), power at 4 mmol/L blood lactate, mean power output during a 40-minute all-out trial, and timing of peak torque in the pedal stroke — all without changes to VO2max or cycling economy. The torque timing finding is notable: strength training shifted peak force application to earlier in the pedal stroke, which may improve mechanical efficiency.
The Review Evidence
Rønnestad and Mujika’s 2014 review in Scandinavian Journal of Medicine and Science in Sports synthesised the research on concurrent strength and endurance training. Their key conclusion: heavy strength training — not explosive or moderate-load training — is specifically recommended for improving cycling economy. Concurrent training (riding plus strength) produces larger time trial improvements than endurance training alone. A 2021 systematic review by Vikmoen and Rønnestad confirmed that both male and female cyclists experience similar benefits from concurrent training.
Why Light-Weight, High-Rep Squats Don't Work as Well
A common mistake is assuming that any squat programme will produce the cycling economy benefits described above. The research does not support this. Low-resistance, explosive squat variations have not consistently shown benefits for cycling economy in the literature. One study of female cyclists that added parallel squats at just twice per week — using only that single exercise — found no benefit, likely because the overall training stimulus was insufficient.
The mechanism matters here. Cycling economy improves through neuromuscular adaptations — changes in muscle fibre recruitment patterns, rate of force development, and inter-muscular coordination — that are specifically triggered by heavy, low-repetition strength training. High-rep, moderate-weight training primarily targets muscular endurance, which cyclists already develop through riding. The gym work that complements cycling is the kind that cycling itself cannot produce: maximal force production at low cadence, high neuromuscular demand per repetition.
The research protocols that showed benefits consistently used loads of approximately 4–6 repetitions maximum — meaning the weight was heavy enough that 4–6 reps was near-maximal effort. This corresponds roughly to 85–90% of one-repetition maximum (1RM). That is heavier than most cyclists typically lift in the gym.
Which Squat Variation Is Best for Cyclists?
| Squat Variation | Cycling Relevance | Notes |
|---|---|---|
| Back squat (high bar) | High — primary quad and glute developer; most researched | Standard choice; allows the heaviest load; most directly studied in cycling research |
| Half-squat / parallel squat | High — the specific variation used in most cycling research | Squat to 90° knee flexion; allows heavy loading with lower injury risk than full depth for some riders |
| Bulgarian split squat | Very high — single-leg emphasis matches pedal stroke unilateral demand | Rear foot elevated; excellent for addressing leg asymmetry; harder to load maximally than bilateral squats |
| Front squat | High — more quad-dominant than back squat; lower back stress | Useful if lower back is a limiter; requires good mobility; harder to load maximally |
| Goblet squat | Moderate — better for beginners and technique development | Good learning tool; typically used with too light a load to produce the neuromuscular adaptations cycling needs |
| Explosive / jump squat | Low for endurance cyclists — more relevant for sprint events | Research does not support this variation for cycling economy improvement in endurance athletes |
The Bulgarian split squat deserves particular emphasis. Because cycling involves each leg working independently — one driving down while the other recovers — unilateral strength training has a direct functional carry-over. Leg strength asymmetries are common in cyclists and can contribute to both injury and power leakage. The split squat addresses both. It is harder to overload with a barbell than a back squat, but a loaded dumbbell or barbell across the back works well. For cyclists managing knee issues, the cycling with hamstring injury guide covers how to adjust lower-body training around common overuse problems.
Muscles Squats Train — and Why They Matter on the Bike
| Muscle Group | Role in Squats | Role in Cycling |
|---|---|---|
| Quadriceps | Primary mover in knee extension phase | Power stroke from top dead centre to 3 o’clock — the main force-producing phase |
| Glutes (gluteus maximus) | Primary mover in hip extension | Hip extension through the power stroke; major contributor to climbing and sustained high-power efforts |
| Hamstrings | Assist hip extension; stabilise knee | Contribute to power through the back of the stroke; often undertrained relative to quads in cyclists |
| Core / spinal erectors | Stabilise the spine under load | Maintain a stable platform for leg power transfer; reduce energy waste from excessive torso movement |
| Hip flexors | Stabilise pelvis during descent | Pull the pedal through the bottom of the stroke and up; often a weak link in cyclists |
| Calves (gastrocnemius) | Contribute to ankle stability | Ankle extension at the bottom of the pedal stroke; power transfer through the foot |
The glutes deserve specific attention. Many cyclists develop well-conditioned quads through riding while their glutes remain comparatively undertrained — because the slightly forward-leaning cycling position and the bicycle’s support reduce glute recruitment compared to upright activities. Squats, particularly with an upright torso and focus on hip extension at the top, directly address this imbalance. Stronger glutes mean more power available for climbing and sustained efforts, as well as better pelvic stability on the saddle. Pairing squats with resistance band exercises for cyclists is an efficient way to target glute activation alongside heavier compound work.
Will Squats Make Your Legs Too Big for Cycling?
This is a legitimate concern — extra body mass is a disadvantage on climbs — but the research consistently finds it isn’t a real problem when squats are added to a normal cycling programme.
Rønnestad et al.’s studies report increased quadriceps muscle cross-sectional area in the strength training groups, but no significant increase in total body mass. The combination of heavy cycling volume and the caloric demands of regular training appears to counteract the hypertrophic stimulus of 2 gym sessions per week. Performance improvements hold even when adjusted for body weight.
The more relevant concern for most recreational cyclists is the opposite: losing muscle mass from doing too much riding with insufficient strength training. Sarcopenia — age-related muscle loss — begins to become significant in the 40s and accelerates from the 50s onwards. Cyclists who rely entirely on riding for leg strength may lose muscle tissue faster than they appreciate. Two sessions per week of heavy lower-body work is probably more important for long-term cycling capacity than any short-term power-to-weight concern.
How to Programme Squats Alongside Cycling Training
Session structure
For most recreational and club-level cyclists, a simple structure works well: 3–4 sets of 4–6 repetitions at a weight that makes the last rep of each set very challenging. Rest 2–3 minutes between sets. Progress the load by 2.5–5kg whenever you complete all planned reps with good form. This is the core of the research protocols that showed benefits.
| Phase | Sessions/Week | Sets × Reps | Load | Goal |
|---|---|---|---|---|
| Off-season / base (8–12 weeks) | 2–3 | 3–4 × 4–6 | 80–90% 1RM | Build maximal strength; establish neuromuscular base |
| Early build (4–8 weeks) | 2 | 3 × 4–6 | 80–85% 1RM | Maintain strength gains as ride volume increases |
| Race / high-volume phase | 1 | 2–3 × 5–6 | 75–80% 1RM | Maintenance — prevent strength loss during peak riding |
Scheduling: the interference effect
Concurrent training — doing strength work and endurance training in the same programme — can produce an interference effect where the two training stimuli partially cancel each other’s adaptations. Research suggests the interference is most pronounced when strength and endurance sessions are combined in the same workout, and least pronounced when they are separated by at least 6 hours or on separate days.
The practical guidance: if you must do both on the same day, strength training followed by an easy ride produces better strength adaptations than the reverse. If a hard interval session is the priority, do the intervals first. Ideally, schedule strength sessions on easy riding days or rest days — not on the same day as high-intensity intervals. Your cycling after a leg workout guide covers the specifics of managing this.
What else to include in the gym session
Squats alone, as one study found with female cyclists, may be insufficient. Pairing squats with 2–3 complementary exercises produces a more complete stimulus. A practical session for cyclists:
Back squat or Bulgarian split squat (the primary exercise, heavy), Romanian deadlift or hip thrust (posterior chain — hamstrings and glutes, which squats alone underemphasise), single-leg press or step-up (reinforces unilateral strength), and plank or dead bug variations for core stability. The whole session takes 30–45 minutes. The best calf exercises for cyclists covers an often-overlooked addition.
What to Expect: Realistic Gains
The research findings give a realistic sense of what to expect from adding squats to cycling training. In competitive cyclists doing 8–12 weeks of heavy squats twice per week:
Cycling economy improves — you use less oxygen for the same power output. This is the primary benefit and it compounds over time. Time trial power at comparable durations typically improves. Late-race power — the ability to produce a hard effort at the end of a long ride — improves. Sprint peak power (Wingate test) improves. Power at lactate threshold (the power you can sustain for ~60 minutes) tends to improve even without changes to VO2max.
What doesn’t reliably change: VO2max. The research consistently shows no change in maximal aerobic capacity from adding squats. The mechanism is neuromuscular efficiency, not aerobic adaptation. This is why squats complement cycling training rather than replacing aerobic work — they address a different physiological system. The FTP benchmarks guide and FTP improvement guide give context on how strength gains tend to feed through to power output over a training block.
Who Benefits Most
Squats are likely most beneficial for: cyclists who have never done structured strength training (the largest neuromuscular adaptation potential), riders over 40 where muscle maintenance becomes increasingly important, those who struggle with late-race or late-climb power fade, and cyclists with noticeable leg strength asymmetries. For elite cyclists who already do structured strength work, the marginal gains are smaller — but the research still shows improvements even in this group.
Cyclists who are already highly aerobically fit but relatively weak in the gym have the most to gain. If your VO2max is well-developed but your 1RM squat is modest relative to body weight, adding heavy squats is likely one of the highest-leverage interventions available to you. The Zone 2 training guide gives context on how aerobic base training works in parallel — the two approaches complement rather than compete.
Want structured cycling training that integrates strength work?
Our cycling coaching builds weekly plans that include strength programming alongside your riding — structured around your available days, current FTP, and target events.
FAQ: Squats and Cycling
Do squats improve cycling performance?
Yes. Multiple controlled studies with competitive cyclists show that adding heavy squats (4–6 reps at near-maximal effort, 2×/week) improves cycling economy, time trial power, and late-race durability. The mechanism is neuromuscular efficiency, not increased VO2max. Light, high-rep squats are not consistently shown to produce these benefits.
How often should cyclists do squats?
Two sessions per week is the dose most supported by research. One session per week appears insufficient in some studies. Three sessions per week increases scheduling complexity and interference risk with cycling sessions. Most coaches recommend 2 sessions per week off-season, reducing to 1 maintenance session when riding volume peaks.
Will squats make my legs too big for cycling?
Research consistently shows that adding 2 gym sessions per week to a cycling programme does not significantly increase total body mass, even when muscle cross-sectional area increases modestly. Performance improves even when adjusted for body weight. For most riders, the risk of doing too little strength work — and losing muscle mass over time — is greater than the risk of bulking up.
What type of squat is best for cycling?
Back squats and half-squats (to parallel) are the variations most used in cycling research, loaded heavily at 4–6 repetitions. Bulgarian split squats are valuable for their single-leg emphasis. Explosive or light-load squat variations are not consistently shown to improve cycling economy in endurance cyclists.
When should cyclists squat in their training week?
On easy riding days or rest days where possible, not on the same day as hard interval sessions. If same-day training is unavoidable, do strength work first, then ride easy. Separate strength and high-intensity cycling sessions by at least 6 hours to minimise the interference effect on adaptations.
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