7 Strengthening Exercises to Prevent Muscle Cramps

It usually happens at the worst time. You're in a race and all of a sudden, a muscle locks up. And if it's bad enough, it could mean the end of your day on the bike.

For some, muscle cramps are a common and often occur in the same muscle group. This is a result of a muscular imbalance in the legs—some muscles are stronger than others, and when the weaker muscles fatigue, muscle cramping can occur.

For example, if you have strong quadriceps and relatively weak hamstrings, your hamstrings will fatigue first and become more prone to cramping. If you have relatively weak calf muscles, they'll be the most likely to cramp first.

More: 5 Ways to Prevent Muscle Cramps in a Cycling Race

In order to prevent muscular imbalances and muscle cramping, it's important to find out where the imbalance is and concentrate your strengthening exercises to focus on those muscles. The muscles outlined below are the specific muscles used when cycling and the exercises to strengthen each muscle group.

Muscle Groups

The muscles below are those that are used most often when pedaling a bicycle. Every cyclist is different, so any one (or more) of these muscle groups may be weak depending on the individual.

1. Quadriceps: The quadriceps are the fleshy muscles on the front of your thigh. They straighten the knee and provide power through the first 90 degrees of the pedal stroke. The quadriceps are commonly overdeveloped in cyclists, which can lead to muscle imbalances and cramping in the other muscles of the leg.

2. Gluteals: The gluteals are the big muscles in your butt. They straighten the hip and provide power through the first 90 degrees of the pedal stroke.

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3. Gastrocnemius: The gastrocnemius is the large fleshy muscle that runs from behind your knee to the Achilles tendon. It provides power from 45 degrees to 135 degrees of the pedal stroke.

4. Hamstrings: The hamstrings run from the bottom of the gluteal muscles on the back of the thigh and end just below the knee. This muscle group provides power as you pull your foot through the bottom of the pedal stroke (six o'clock).

5. Adductor: The adductor muscles run from your groin along the inside of the thigh and insert behind the knee. They keep your knee from tracking outward as you pedal.

6. Abductor: The abductor muscles run from your hip and butt along the outside of the thigh and keep your knee from drifting inward during the pedal stroke. If you have weak abductors, your knee may occasionally hit the top tube when you pedal.

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Muscles that cross two joints are even more prone to cramping. They are:

• Rectus femoris: One of the quadriceps muscles that bends your hip and straightens your knee.
• Gastrocnemius: The fleshy calf muscle that points your toes down when contracted.
• Hamstrings: The fleshy muscles at the back of the thigh that raise the heel of your foot towards your butt when contracted.

Strengthening Exercises

If you've had a muscle cramp or if you notice that certain muscles fatigue quicker when you ride than others, you'll want to concentrate your efforts on strengthening these muscles.

Start with one set of 15 reps of the exercise. Gradually increase the reps and then sets until you are doing three sets of 20 reps. Do the exercises on three non-consecutive days during a week.

More: 3 Leg-Strengthening Exercises for Cyclists

And you don't need to join a gym. All you need to get started is an exercise ball and a few resistance bands.

1. Lunges (Quadriceps, Hamstrings and Gluteals): The lunge is an excellent exercise for cyclists because it works multiple muscle groups at the same time. To begin, step 2 to 3 feet forward with your right foot and lower you left knee toward the floor. Go down until your right thigh is parallel to the floor. Keep your right knee in line with your ankle so that you can still see your toes. Return to standing and repeat with left leg. Alternate right and left legs for each set. Start with no weight. When you can do 3 sets of 20 reps, do the exercise using resistance bands or holding dumbbells.

2. Split squats (Quadriceps, Hamstrings and Gluteals): If you have a chronic knee injury, split squats are a good alternative to lunges. Step 2 to 3 feet forward with your right foot. Lower your left knee toward the floor until your right thigh is parallel and come back up—that's one rep. Return to the starting position and lower your left knee again. Complete all 15 repetitions with the right knee forward before switching legs. When you can do 3 sets of 20 reps, add weight.

More: 6 Reasons Cyclists Should Start Strength Training

3. Calf raises (Gastrocnemius and Soleus): Calf raises target both of the muscles that make up the calf. Stand with the balls of your feet on a step or block with your heels hanging down. Rise up on balls of your feet until your toes are pointed down just as they would be at the bottom of your pedal stroke. Return to the starting position. When you can do 3 sets of 20 reps, try single leg calf raises, switching legs after 15 reps.

4. Bridges (Gluteals and Lower Back): Lie on your back with your feet resting on an exercise ball. Stretch your arms out to the side with your hands resting on the floor for balance. Tighten your abs, back and butt muscles to raise your hips up off the floor. Your body should form a straight line. Hold for 3 to 5 seconds and lower. Once you can complete 3 sets of 20 reps, switch to single-leg bridging.

5. Hamstring curls (Hamstrings): Lie on your back with your feet resting on the exercise ball. Tighten your abs, back and butt muscles to raise your hips off the floor. Your body should form a straight line just as it does with regular bridges. Press your heels into the ball and roll the ball towards your butt, keeping your back and hips elevated off the ground. Roll the ball away from you and return to the bridge position.

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6. Cross over with resistance band (Adductor): Hook one end of a resistance band around your left ankle. Tie the other end under a door or around a table leg. Stand with your feet 18 inches apart with your left leg closest to door or table. Put your weight on your right leg with the knee slightly bent and, if necessary, hold onto something to balance. Pull your left foot towards the midline of your body until your left foot crosses in front of your right. Do a full set with the left leg before you switch.

7. Hip exercise with resistance band (Abductor): Hook one end of a resistance band around your left ankle. Tie the other end under a door or around a table leg. Stand with your feet together. Place your right foot closest to the door or table so that the tubing crosses in front of your right ankle. Stand on your right leg and, if necessary, hold onto something for balance. Pull your left foot away from your body and return to the starting position slowly. Do a full set with the left leg before you switch.

With a steady routine, completing these exercises a few times per week will make you stronger and prevent muscular imbalances that lead to cramping.

More: 7 Simple Stretches for Cyclists

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