Does Cycling Tone Your Bum? [GET YOUR DREAM BODY!]

Cycling is a good workout that contributes to the general well-being of the body. This article explains whether cycling tones your bum.

Cycling is an excellent activity if you want to tone your lower body. I can attest that riding can be a perfect way to tone your bum and work your glutes as someone who has been an ardent rider for many years. 

Yes, cycling can tone your bum or glute muscles, primarily if you use proper cycling techniques. Cycling engages the glutes as you pedal and can help strengthen and tone these muscles over time.

It’s essential that you understand how cycling affects bum muscles. Let’s delve into the details.

Anatomy of the Buttocks Muscles

Does cycling tone your bum

The gluteus maximus, gluteus medius, and gluteus minimus are a trio of buttocks-based muscles that make up the glutes. The largest of the three muscles, the gluteus maximus, is in charge of external rotation and hip extension. This muscle is also responsible for the rounded appearance of your buttocks.

The gluteus medius and minimus are smaller muscles located further inside the buttocks. They control internal rotation and hip abduction, which is essential for keeping the pelvis stable when moving.

Strong and toned glutes are not just for aesthetic reasons but also for general health. Lower back pain, bad posture, and even knee and ankle issues can all be caused by weak glutes. 

Cycling is a great exercise to include in your training routine. It strengthens your glutes and boosts your overall athletic performance.

How Cycling Affects the Buttocks Muscles

Cycling is a low-impact aerobic activity. It doesn’t take much to cycle. If you’re new to cycling, begin in flat terrain and work to the big leagues(hilly areas). It strengthens your glutes and tones your lower body.

The gluteus maximus, hamstrings, quadriceps, and calf muscles work when cycling. Especially during the upstroke, when you are lifting the pedal, the glutes play a huge role during the pedal stroke.

The Journal of Strength and Conditioning Research did a study that showed cycling on a stationary bike with resistance is helpful. It increased muscular activation in the gluteus maximus and hamstrings compared to cycling without resistance.

Always remember that not all forms of riding are equally helpful in shaping your butt. For instance, relaxing rides on the level ground offer less resistance to work your glutes and encourage muscle growth. Include hill climbs in your cycling workout to maximize its benefits. 

Tips for Maximizing the Glute-Toning Effects of Cycling

There are a few tips you can follow if you want to strengthen your glutes and tone your bottom:

Hill climbs: Cycling uphill is a fantastic way to work your glutes and activate more muscles. Add hill climbs to your regimen to give your glutes an additional workout while riding.

Exercise in intervals: Interval training involves alternating between high-intensity and lower-intensity exercise. Cycling at high intensities engages your muscle fibers, while resting at low intensity allows the muscles to recover.

How you do this:

  • You could cycle at high intensity for 30 seconds, followed by 30 seconds of rest or lower-intensity cycling, and repeat for several intervals.
  • It’s important to gradually increase the intensity and duration of your intervals over time to avoid injury.

Adjust your bike fit: The benefits of cycling for toning the glutes are best achieved with a well-fitted bike. Ensure your seat height and posture are correct to enhance your pedal stroke.


Setting the Appropriate Seat Height:

Choose an appropriate seat shape
  • Choose a seat shape that matches your riding style and preferences, and select a padding level that provides enough cushion without causing discomfort
Adjust Seat Height
  • Adjust the height of your seat so that your leg is almost fully extended at the bottom of the pedal stroke

Choosing the correct posture:

  • Keep back straight:  Avoid slouching or arching your back, and keep your shoulders relaxed.
  • Position Feet Correctly: Position your feet so that they are level and your knees are tracking straight ahead.
  • Check Handlebar Height: Adjust the height of your handlebars so that you are comfortable and can maintain proper posture. 

Use resistance: Use resistance to make cycling on a stationary bike more difficult and to work your glutes better. You can do this by turning the resistance knob clockwise (turning it anticlockwise reduces resistance). Also, you can increase tension by wrapping a resistance band around the flywheel of the stationary bike.

Combining Cycling with Other Exercises 

Cycling tones your glutes and engages your lower abs, but you should mix it up with other workouts to get the best results.

Cross-training is an excellent approach to encourage muscular growth. It involves adding a range of exercises to your workout routine. By cross-training, you prevent plateaus by giving your glutes more challenge.

Here’s what you get by cross-training:

  • Prevents boredom and burnout by offering a variety
  • Reduces the risk of injury 
  • Improves overall fitness by targeting different areas of the body 
  • Helps avoid fitness plateaus by introducing new and challenging exercises

Many different exercises can support cycling and encourage glute development. The following are some of the top workouts for developing the glutes:

Squats: Squats are the holy grail of fitness exercises. They are an excellent exercise for the hamstrings, quadriceps, and glutes. 

Here’s how to do them right:

  • Stand with your feet shoulder-width apart and your toes pointed forward.
  • Return to standing after bending your knees and lowering your body until your thighs parallel the floor. You can practice squats while holding weights or a barbell for more resistance.

Lunges: Lunges are another excellent workout for strengthening the glutes and enhancing coordination. 

To do them:

  • Step forward with one foot to perform a lunge, then raise your body until your front thigh is parallel to the floor before standing back up. Then repeat on the opposite side.

Deadlifts: They target the glutes and back. They are great for strength training. 

To train deadlifts:

  • Stand with your feet shoulder-width apart and have a barbell in front of you. Pick up the barbell with both hands, squat down until your hips are bent, then raise it to your waist and set it back down.

Common Myths About Cycling and Glutes

There are some widespread myths that I want to burst! You’ve probably heard some of them. Here are a couple:

Myth #1: Cycling only works the legs, not the glutes.

Truth: Although cycling focuses mainly on the legs, it can also be an excellent way to work the glutes. If you have an appropriate form, you can engage your glutes and maximize the toning benefits of cycling. Add resistance and interval training to your workouts for you to benefit more.

Myth #2: Cycling will make your bum bigger.

Truth: Cycling won’t necessarily make your buttocks bigger, but it can help tone and shape it. Cycling can genuinely increase muscle definition and reduce body fat, giving you the booty you’ve always wanted!

Myth #3: Only high-intensity cycling will tone your glutes.

Truth: Cycling at a high intensity is an excellent approach to tone your glutes, but it’s not the only one. Cycling routines incorporating strength, interval, and cross-training with other exercises help accelerate muscle growth.

Myth #4: Cycling is bad for your knees.

Truth: Cycling is often regarded as low-impact and easy on the joints, even though it occasionally has severe impacts. Cycling can even be used as physical therapy for knee and joint issues. It can be a terrific technique to increase joint flexibility and mobility.


Does cycling give you a flat bum?

No, cycling does not always result in a flat behind. But cycling can be an excellent way to work and tone your glutes, giving you a more sculpted bum. The amount of toning will, however, vary according to your riding style, resistance, and general exercise regimen. 

Does cycling tone your stomach?

Yes, cycling can aid in toning your stomach. Cycling concentrates on the lower body, particularly the glutes, thighs, and calves. Planks, sit-ups, and crunches are excellent core-targeting exercises to add to your workout regimen if you want to target your stomach muscles.

Is cycling good for toning legs and bum?

Cycling is an excellent activity for sculpting your legs and lower body. The muscles in the legs and buttocks—the quadriceps, hamstrings, and glutes—are what cycling primarily works on. Also, cycling helps in reducing body fat, resulting in muscles that are better defined.

Does cycling widen your hips?

No, your hips won’t necessarily get wider if you cycle. In reality, cycling will help tone and reduce the size of your hips and thighs by boosting lean muscle mass and eliminating extra body fat. However, your entire body composition and genetics may impact hip width. Concentrate on a well-rounded fitness regimen if you’re worried about how your hips look.

How does cycling change a woman’s body?

A woman’s physique can benefit from cycling in several ways. It can improve cardiovascular stamina, burn body fat, and tone muscles—particularly those in the lower body, such as the glutes and legs. Cycling can also increase bone density and joint mobility. Regular cycling gives you better general fitness, more vitality, and a lower risk of chronic diseases. 

What part of the body does cycling tone?

Cycling works the quadriceps, hamstrings, calves, and glutes, primarily lower body muscles. These muscles are used to balance during riding and pedaling the bike. While cycling mostly works the lower body, it also works the core and upper body, which can help with general conditioning.

Does cycling give you a smaller waist?

Cycling can aid in fat loss and muscular toning, but it may not always lead to a smaller waist. Genetics, body composition, and general lifestyle choices significantly affect your waist size. A more defined waistline could result from cycling’s ability to increase general fitness and body composition. Additional core-targeting workouts like planks and sit-ups can help get a smaller waist.

Can cycling increase waist size?

Cycling by itself is unlikely to result in a bigger waist. Cycling can help burn body fat and tone muscles, giving you a slimmer, more defined appearance. A high-calorie diet or hormonal changes could contribute to an increase in your waist. Concentrate on a balanced and healthy diet and combine workouts that target the core if you feel your waist size is increasing.

Wrap Up

Cycling helps increase muscular activation, which will result in a toned bum. But, taking advantage of its benefits always ensures adequate resistance. You can do this by cycling in hilly areas or following the tips in the article. 


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