All You Need Is a Resistance Band for This 20-Minute Leg and Core Workout
As cyclists, we do a lot of movement in the sagittal plane—forward and backward movement—which can lead to underdeveloped muscles that move us laterally and stabilize the hips.
That’s why Kara Miklaus, NASM-certified trainer and co-owner of WORK in Irvine, California, created this series of banded exercises to strengthen your legs, glutes, adductors, and core to improve efficiency and strength on the bike and reduce the risk of overuse injury.
How to do it: Perform the circuit below as a 20-minute AMRAP (as many rounds as possible). Complete 15 to 20 reps of each move (15 to 20 reps per side for single-leg exercises). Aim to complete 3 to 4 rounds. You’ll need a resistance band loop. An exercise mat is optional. Each exercise is demonstrated by Madison Russell, NASM-certified trainer, so you can learn proper form.
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Banded Side Step
Place the band around your ankles. You can modify the placement as necessary—the lower the band is, the more tension it creates, the harder your glutes will work. From standing, lower down into a mini squat, with feet hip-width distance apart. Then step your left foot out to left as wide as you can. Follow with right foot, stopping so your feet stay hip-width distance apart, maintaining a squat position and tension on the band throughout the entirety of the set. Complete the reps, then repeat starting with the right foot to the right.
Banded Forearm Plank Leg Lift
Place the band around your ankles. Start facedown on mat, then prop yourself up into a forearm plank with forearms on the floor, hands in fists, elbows under shoulders. Keeping your back straight and abs tight, engage glutes and legs to prevent hips from dipping. Engage core, then lift left foot up as high as you can, heel toward the sky, leg straight. Repeat with other leg. Continue to alternate.
Banded Clamshell to Leg Lift
Place the band around your legs just above the knee. Lie on your left side with knees bent, and ankles, knees, and hips stacked. Rest your head on left hand to avoid straining your neck and rest right hand on ground in front of you. Keeping your heels together, rotate right knee open and up toward ceiling as far as possible. Return to starting position. Then, lift both your heel and knee up toward the ceiling. Return to starting position and repeat. Complete 15 reps, then repeat on right side.
Banded Bridge Lift
With band placed right above knees, lie faceup, knees bent, and feet planted on the floor. Drive through heels, contracting the glutes to send hips toward the ceiling. Think about driving knees outward, keeping tension on the band. Your body should form a straight line from shoulders to knees. Lower back down, then repeat.
Banded Squat Pulse
With band placed right above knees, start standing with feet just wider than hip-width apart, toes pointed slightly out, extend hands out in front of chest for balance. Initiate the squat movement by sending the hips back. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. From the lowest point in your squat, press up through heels to come back up about 2 inches, then lower back down to pulse. Repeat.
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