The best stretches for cycling mean preparing your body to maintain a good propulsion while keeping a prolonged aero position, which places significant demand on the posterior chain, the lower back, and the neck. Too often, cyclists head out on the road or jump on the home trainer without a proper warm-up. Yet most rides last well over two hours, and such sustained effort really puts the body to the test.
The best leg stretches for cyclists
These five expert-backed GOWOD stretches will help prepare your body for the effort ahead while also keeping you as comfortable as possible on the bike — even in a position that, let’s be honest, is anything but comfortable. Importantly, passive stretching is not recommended before riding; instead, active stretching, soft tissue activation, and mobility drills should take priority.
Cobra to prayer: opens the spine and relieves pressure through the thoracic region and lower back.
Quad roll: increases blood flow and releases soft tissue tension.
Knight to hamstring stretch: targets hip flexors and hamstrings to reduce lower back strain.
Squat to stand: prepares the posterior chain and hips for efficient cycling posture.
90 to 90: improves hip external rotation to avoid pelvic compensations.
Exercise 1/5: cobra to prayer
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Stretch in the abdominals, under the arms, and in the back
Instructions
• Phase 1: Lying down, palms on the ground, arms extended to lift the torso while keeping hips on the ground
• Phase 2: Hips pushed back to rest on the heels, arms extended forward, palms flat on the ground
• Slow and controlled transitions between the two positions
Targeted Areas
Shoulders, Traps, Lats, Hamstrings
Equipment Required
None
Exercise 2/5: quad roll
Focus
Details
Timing
Repeat for 1 minute
Stimulus
The pressure should allow you to stay relaxed
Instructions
• Lay with your thigh on the roller with your foot relaxed
• Use your hands to support your body
• Maintain a rhythmic rate of 50 movements per minute
Targeted Areas
Quad
Equipment Required
Foam Roller
Exercise 3/5: the knight to hamstring stretch
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the hip of the back leg and a stretch in the hamstring of the front thigh
Instructions
• Phase 1: Wide lunge with your stomach pulled in and your torso straight
• Phase 2: Keep your front leg straight and lean your torso towards your front foot
• Maintain a slow and controlled rhythm while keeping your back flat
Targeted Areas
Hamstrings, Hips
Equipment Required
None
Exercise 4/5: squat to stand
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Stretching at the back of your thighs and knees
Instructions
• Place your fingers under your toes
• Position 1: Place weight on your heels and keep your chest upright
• Position 2: Straight legs and back rolled up
Targeted Areas
Hamstrings, Lumbar, Hips
Equipment Required
None
Exercise 5/5: 90 to 90
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the hips
Instructions
• Start with your hips and knees bent to 90º
• Keep your torso as straight as possible and your abs tight
• Perform slow and controlled movements
Targeted Areas
Hips, Glutes
Equipment Required
None
Why cyclists often feel tightness in their legs
Cyclists spend extended periods in a flexed hip and knee position. This posture shortens the hip flexors, stresses the quads, and limits hamstring extension. Without counterbalancing mobility work, this can lead to:
Stiffness in the hips and lower back.
Discomfort on long rides.
Compensations in pedalling mechanics.
Reduced recovery between sessions.
Stretching and soft tissue release, effectively restore balance and keep the lower body moving freely.
Anatomy and performance links
Cycling relies on a coordinated chain of muscles. Here’s how the main groups connect to performance:
Muscle Group
Role in Cycling
Common Tightness Issues
Stretch Focus
Quadriceps
Power for pedal stroke
Tightness, fatigue
Quad roll
Hamstrings
Stability, smooth cadence and power
Shortening from saddle position
Knight to hamstring, Squat to stand
Hip flexors
Drive at top of pedal stroke
Shortened posture
Knight to hamstring
Glutes
Power and pelvic stability
Weak activation
90 to 90
Spine & thoracic
Posture and breathing
Stiffness from forward lean
Cobra to prayer
Injury prevention and recovery
Research suggests mobility routines support recovery and reduce the risk of overuse injuries in endurance sports. For cyclists, leg stretches are commonly used:
Pre-ride: to activate muscles and increase range of motion.
Post-ride: to reduce stiffness and restore length to shortened tissues.
Recovery days: as part of active recovery to improve circulation and muscle repair.
FAQs
Do cyclists need to stretch every day? Not always. Stretching 3–4 times a week often supports mobility without taking up excessive training time.
Which stretch is best for tight hip flexors after cycling? The knight to hamstring stretch is particularly effective at lengthening hip flexors while also engaging the hamstrings.
Should I stretch before or after cycling? Both can help. Dynamic stretches are often used pre-ride to activate muscles, while static holds and tissue release are useful post-ride for recovery.
Can stretching improve cycling performance? Yes, improved hip and leg mobility can make pedalling more efficient, reduce wasted energy, and lower the risk of compensations.
What if stretching doesn’t relieve my discomfort? Persistent pain should be assessed by a physiotherapist, as it could indicate an underlying strength deficit or injury.
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