Cycling · 4 min

Pre-Cycle Warm-Up Routine

Loosen your hips, hamstrings and lower back before a ride so you can settle into position and put power down sooner. About four minutes.

4 min
7 exercises
No equipment needed

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1
Heel-to-Toe Rocks
30s
Rock smoothly from heels to toes to wake up the ankles and lower legs.
How to do it
1. Stand tall with feet hip-width apart and both soles flat. Keep your knees soft and use a stable wall or secured chair if needed for balance.
2. Slowly lift both heels a small amount while the balls of the feet and toes stay grounded. Keep your torso upright, then lower both heels fully to the mat.
3. With both heels grounded, gently lift both forefeet and toes toward your shins. Lower your feet flat, then repeat the heel-to-toe sequence smoothly without bouncing or swaying.
Why it matters
Practise lifting the heels and forefeet in turn while keeping your trunk steady.
How it should feel
Alternating work through the calves and front of the shins as the feet move.
Make it easier or harder
EasierMake the lifts smaller. Hold a wall or secured chair for balance.
HarderSlow each lowering. Set the feet down gently between directions.
2
Standing Hip Circles
45s
Lift one knee and trace a slow, controlled circle from the hip.
How to do it
1. Stand tall with your hands on your hips and shift your weight onto your right foot. Use a wall or sturdy support if needed.
2. Lift your left knee in front of you, keeping it bent and your torso upright. Raise it only as high as you can without rounding your back or hiking your pelvis.
3. Slowly move your left knee out to the side from the hip. Keep your pelvis facing forward and your standing leg steady; make the circle smaller if you start to lean.
4. Keeping the left knee bent, rotate the hip so the foot moves behind you, then guide the knee gently backward. Stay within a range that lets your back and pelvis remain steady.
5. Bring your left leg back beneath you to complete the circle. Repeat slowly in the reverse direction, then change to your right leg when ready, or follow the routine’s side cue.
Why it matters
Explore several directions of hip movement with a slow bent-knee circle.
How it should feel
Controlled movement around the lifted hip, with the standing side keeping you steady.
Make it easier or harder
EasierHold a stable support. Make a smaller circle at a comfortable knee height.
HarderSlow the circle. Use the same range and less momentum.
3
Good Mornings
30s
Hinge at the hips with a long spine, then return to standing.
How to do it
1. Stand with your feet hip-to-shoulder width apart and both soles flat. Soften your knees and rest your hands lightly behind your head, without pulling on your neck.
2. Push your hips back and let your torso tip forward. Keep your knees softly bent, both feet flat and your head in line with your comfortably long back.
3. Continue hinging only as far as a gentle hamstring pull, stopping before your back rounds. Press through both feet and bring your hips beneath you to stand tall without leaning backward. Repeat smoothly for the allotted time.
Why it matters
Practise moving from the hips while keeping both feet grounded.
How it should feel
Light work and a gentle lengthening through the backs of the thighs and buttocks.
Make it easier or harder
EasierHands on hips. Practise a smaller hinge with light hand feedback.
HarderLower more slowly. Keep the same bodyweight movement and comfortable range.
4
Reverse Lunge with Rotation
30s
Step back into a lunge, then rotate the torso over the front leg.
How to do it
1. Stand tall with feet hip-width apart and hands clasped in front of your chest.
2. Step your right foot back and bend both knees into a comfortable lunge. Keep your left foot flat, your right heel lifted and your back knee above the floor.
3. Keep your legs steady and gently turn your chest and clasped hands toward your left side, over the front leg. Keep your torso tall and avoid forcing the turn.
4. Turn back to centre, press through your left foot and bring the right foot forward to stand. Step the left foot back and turn toward your right front leg. Keep alternating slowly.
Why it matters
Combine a backward lunge with a controlled turn through the chest.
How it should feel
Work in the front thigh and buttock, with a comfortable turn through the trunk.
Make it easier or harder
EasierUse a shallow lunge. Keep your hands close and make the turn smaller.
HarderReach slightly farther. Move your clasped hands away only while balanced.
5
Dynamic Side Bends
30s
Move smoothly side to side through a standing side bend.
How to do it
1. Stand tall with feet hip-width apart. Raise both arms overhead with palms facing each other, keeping your knees soft and ribs controlled.
2. Bend gently to your right through the waist and ribs. Keep both feet flat, hips steady and chest facing forward; use a comfortable range.
3. Return upright, then bend gently to your left with both arms overhead. Continue alternating through centre, without bouncing or forcing the range.
Why it matters
Explore gentle side bending through the ribs and waist.
How it should feel
A smooth lengthening along the side of the ribs and waist, without a compressed or pinching feeling.
Make it easier or harder
EasierHands on hips. Use a small bend without lifting the arms.
HarderSlow each return. Keep the same comfortable range and relaxed shoulders.
6
Arm Circles
30s
Make big controlled circles with the arms forward then back.
How to do it
1. Stand tall with feet about shoulder-width apart. Extend both arms out to the sides at shoulder height, with elbows straight and hands relaxed.
2. Begin smooth forward circles from the shoulders: move your hands forward and down, then continue around. Start small and gradually make the circles larger within a comfortable range; keep your torso steady.
3. Continue the same circle by sweeping the arms back and up, then around to the front again. Reverse direction when comfortable. Keep moving smoothly, with a relaxed neck.
Why it matters
Move your shoulders through controlled circles before upper-body activity.
How it should feel
Smooth shoulder movement with gentle work in the arms and a relaxed neck.
Make it easier or harder
EasierCircle one arm. Keep the circle small and the shoulder relaxed.
7
Wrist Stretch
45s
Gently stretch the wrist in each direction to reach both sides of the forearm.
How to do it
1. Stand tall with your right arm extended forward around shoulder height, elbow straight without locking. Bring the fingers up with the palm facing away, like a stop sign. Use your left hand across the palm and fingers to apply gentle pressure toward you. Keep the shoulders relaxed.
2. Release the assisting hand and return the right wrist to neutral. Turn the right palm down and bend the wrist so the fingers point down. Place your left hand across the back of the right hand and apply gentle pressure toward you. Work through both gentle positions within this side’s time. At the halfway cue, release fully, change arms, and repeat both positions on the left for the remaining time.
Why it matters
Explore a gentle stretch on each side of the forearm by changing wrist direction.
How it should feel
A mild forearm stretch, without a sharp or pinching sensation at the wrist.
Make it easier or harder
EasierBend the elbow. Use less pressure and a smaller wrist movement.
When to stop
Stop if you feel sharp pain or pinching at the wrist.