Which Muscles do the Work During a Pedal Stroke?

This diagram adapted from Lee McCormack brilliantly highlights the muscles that do the work in each position of the stroke and how much work they do.

Here is the summary of the varying muscle engagement:

Quads – 12 to 5 o’clock

Glutes – 1 to 6 o’clock

Calves (soleus) – 1.30 to 6.30

Hamstrings – 6 to 10 o’clock

Hip Flexors – 9 to 11 o’clock

Does any of this surprise you?

Let’s take a deeper look at the thickness of each coloured plot which represents the relative amount of useful power that each muscle produces – it is no surprise that our Quads, Glutes and calves are the most useful power produces.

Now you know why you are told when you pedal to aim to scrape the mud off your shoes and to pull during the upstroke – these cues are aiming to teach you how to pedal in a more balanced and complete circle while developing the lesser used hamstrings and hip flexors.

The diagram also helps Physiotherapists design you a tailored exercise program to specifically address the muscles required during the stroke – you cannot neglect the hamstrings and hip flexors – they are still needed during cycling.

Want to know how your muscles match up? Book in for an AxIT session where we can measure specifically the function of your cycling muscles.

If you’re not assessing, you’re guessing!

Call 9873 2770 or book online: https://bookings.nookal.com/bookings/location/39XKS