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Michael Hornig’s At-Home Workout for Cyclists

A Guided, At-Home Workout

Michael Hornig

ROCK YOUR RIDE! The strength of cyclists is strength for all. Regarding cycling, we want to generate as much power as possible by pushing and pulling the pedals while keeping the torso locked in place. These five moves will help strengthen you on and off the bike. For the perfect 20-minute workout, complete four rounds of 45 seconds on and 15 seconds off.”


Michael Hornig Standing squat
Michael Hornig sitting squat

This move is great for creating an all-around stronger base. Start by standing with your feet shoulder-width apart and your feet turned out slightly to open the hip joints. Your hands should start down at your sides. Lower your body until your thighs are parallel to the floor, and raise your arms to be parallel with your shoulders. Pause for a moment before returning to the starting position.

Leg Lifts

Leg lifts are great for strengthening your core, back, and hip flexors. Start by laying on the floor with your arms by your sides and legs straight out in front of you. Keep your low back on the ground as you pull your navel in toward your spine and squeeze your legs together. Keep your legs straight and together as you lift them in the air, creating an L shape with your body. Slowly lower your legs back toward the ground without arching your back. Once your feet are hovering above the ground, hold for a few seconds before returning to the first step. If you find that your back wants to come off the floor, place your hands under your glutes to keep your low back from arching.

Bodyweight Good Mornings

Michael Hornig standing bodyweight workout
Michael Hornig bending body weight workout

This is a great move that translates well to riding out of the saddle. Begin standing with your feet hip-width apart. Place your hands across your chest in a genie position. Pull your abs toward your spine, being mindful to keep a neutral spine, while you simultaneously press your butt backward. Keeping a slight bend in the knees, hinge at the hips until your back is almost parallel to the floor. Maintain a flat back as you return to standing, and squeeze your glutes when you are upright.


This move is perfect for gaining core strength. Start in a tabletop position with your hips directly over your knees and your wrists directly under your shoulders. Press your fingers and palms firmly into the floor, and round the top of your back to create distance between your shoulder blades. Step your feet back until your knees are almost locked. Clench your glutes and lift your belly button as far as you can toward your spine.

Forward Lunges

Michael Hornig doing a lunge for At home cyclists workout

If you want to create powerful legs, this move is hard to beat. Stand with your feet directly under your hips, and step one foot out in front of you as far as you can. Bend both knees until the one at the back is parallel to the floor. Make sure that your front knee is directly over your ankle, and if it’s not, adjust accordingly. Press through your front foot to return to standing. Continue for 45 seconds before switching sides.

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