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Stretching for cyclists Part 1

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downward facing dog

Hamstrings and Calves

Downward facing dog is known for stretching the calves and hamstrings, however it will also help to release tension along the spine

Starting on your hands and knees, ensuring your arms are shoulder-width apart with fingers spread, contracting your core, push your knees up into a plank. From here contract your core and push your hips up and back to create a downward ‘V’ shape. Focus on pushing your heels towards the floor, aiming for straight legs and maintaining a flat back.

If required keep your knees bent to maintain good posture through your back as shown.

hip flexor stretch

Hip Flexors

This will help to reduce tension in the front of the hips

Starting from a standing position, lunge your right leg forward, placing the left shin flat on the ground, foot flexed. Engage the core to maintain a good posture along your spine and place both hands on top of the right quad. Push forward to achieve a stretch through the front of the hips. Ensure your front knee doesn’t pass the toes during this stretch.

Hold for 30 – 60 seconds and repeat, placing the left leg forward.

quad stretch


The Quads are the real powerhouse of cycling, it’s important to maintain a full range of motion to reach your full potential when riding.

Standing upright with feet hip-width apart, raise the right foot behind you, grabbing your right foot with your right hand.

Keeping your knees as close together pull your foot into your body to achieve a deeper stretch.

Should you struggle with your balance, support yourself with a wall or solid immovable object, however maintain good posture and try not to collapse onto your support.

Hold the stretch for 30 seconds and then repeat, with the left leg.

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