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How do Cyclists get Big Legs

You may wonder how some track cyclists can have such big muscular legs. It’s not all about genetics, though that does help. Cyclists do many things to build up their leg muscles and make them look like cannons on bikes.

The short answer is, cycling alone won’t make your legs big. But if you combine it with other exercises, you will eventually see results. 

Don’t Skip Leg Day

Be prepared to give it all you’ve got every time. Choose a weight that causes near failure at the very last rep. Do so for two non-consecutive days. After you’re done with your strength portion, sprint on the stationary bike. 

Easy peasy, right? … Well, not really. It takes time, commitment, enough sleep, and the right “fuel” (food) to get those big thighs that professional cyclists have. 

Here are some workout ideas that will help you build muscle in your legs:

Weight Training

  • Barbell Squats
  • Barbell Hang Clean
  • Leg Presses
  • Deadlifts
  • Calf Raises
  • Lunges

And remember stationary cycle sprints! You can expect to see significant gains in muscle size and strength following a well-designed strength training program. 

Before starting any exercise routine, seek professional advice from a personal trainer or physical therapist. They’ll know what equipment you need and which exercises work best for you. 

Cycling is great for Overall Leg Health

As any fitness enthusiast knows, cycling is excellent for overall leg health. It helps to strengthen the muscles and improve circulation. However, more than cycling is needed to gain those big legs. Strength training will help you gain muscle mass in your legs. 

We elaborated on some training routines above. But basically, when it comes to building bigger legs, some of the best exercises to include are squats, lunges, and deadlifts.

These compound movements target all of the major muscles in the legs, including the quads, hamstrings, and glutes.

Leg strength is something that most people lack. So adding these exercises to your workouts will help you achieve your goals. 

If you want to add more variety to your workouts, try doing core exercises. Core exercises target your abs, back, and shoulders. These exercises also help keep your body balanced while working out. 

read.. can cyclists run a red light?

Give Yourself Plenty of Time to Recover 

It’s essential to give your body time to recover after a hard workout. How long you need to rest depends on the intensity of your workout, but as a general rule, you should give yourself at least 24 hours before working on the same muscle group again.

Will Cycling make my Thighs Bigger? 

In case you are interested in cycling but are (as some ladies there might be) worried that cycling will make your thighs ridiculously big. Don’t worry. It takes more than just riding your bike around the corner a couple of times. 

Weight training (with some heavy weights) is essential to growing bigger legs. So don’t worry about developing bulky thighs just because you are doing some bike exercises. 


Does Spinning give you big legs?

No. You will need more than just spinning alone to give you big legs. However, if you combine spinning with other weight exercises, you will eventually see results.

How long does it take to get bigger thighs?

It takes time and commitment to get bigger thighs. You need to follow a well-designed strength training program and ensure you get enough sleep and eat the right foods.

Will Cycling Make Your Legs Bigger?

Cycling alone will improve your overall leg strength. But to gain massive legs, you’ll need to supplement your cycling with weight training.

Should I train my legs if I cycle every day? 

Yes! But if you are using weight training to build bigger legs, you should only train your legs twice a week. This will give your muscles time to recover between workouts.

Why do I need strong legs for cycling?

First, strong legs are necessary to generate the power needed to pedal effectively. Second, strong legs can help you maintain balance and control while riding. Third, strong legs can help absorb impact and protect your knees from injuries.

How long does it take to get toned legs from biking?

Minor improvements will manifest in the first month. To see a remarkable difference, plan three to four months.