Is Biking Good for Your Butt?

Is Biking Good for Your Butt

A well-rounded butt is a beautiful sight to behold, and if you’re a cyclist, why shouldn’t the work you put in on the bike help you achieve this? Is biking good for your butt? The answer is that it can. If you know what you’re doing, biking can be just as effective as weight-lifting for developing your glutes, the muscle in your backside responsible for shaping your derrière.

I am sure you must have come across people who are not very sure about the benefits of biking. Many people think that biking is only good for your thighs. But, what they don’t know is that it has many other benefits. This article will tell you about one of the amazingly healthy aspects of biking.

Is biking good for your butt? Yes, biking is good for your butt. With that said though, it’s important to know how it impacts the glutes before you start obsessing about transforming them with this form of exercise because sometimes a bigger butt isn’t what we’re going for!

Benefits of Biking

There’s nothing like the thrill of biking through fresh air, feeling your muscles work, and enjoying being outdoors. Biking is not only a fun way to get exercise but it has lots of other benefits too! You can take in nature while you enjoy time outside or avoid pollution indoors by using a stationary bike – whatever works best for you. Plus there are tons more great health benefits that come with cycling so don’t miss out on this healthy hobby because bikes offer plenty to do both inside or out!

Riding a bike is more than just an excellent form of exercise; it’s also good for your health. Biking strengthens bones, joints, and muscles while improving stamina, posture, and balance. It can even help reduce the chances that you’ll develop arthritis because biking helps keep cartilage healthy!

And did you know that bicycling regularly can improve your mental health? It’s true! Biking can reduce stress and anxiety while giving you a more positive outlook on life. The effects of biking could even help to reduce depression and help you embrace the natural world around you. You could very well find that making cycling a regular habit will improve the quality of your life!

Types of Gluteal Muscles

Biking is a great cardio workout and can improve muscle tone in your biceps and triceps. However, you don’t just use these muscles to bike. In fact, biking works out a lot more than your arms — your core is strengthened, as well as your stomach muscles and back. But is biking good for your butt? Well, your glutes are also used while biking, as they’re the muscles that keep you balanced on the bike seat.

The gluteal muscles are composed of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. Together, they make up your buttocks! This group of muscles is responsible for extending, abducting, rotating, and internally rotating the hip joint. There are three sets of muscles that make up your bum. They work with the hip to rotate the thigh as you pedal.

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Riding a bike is a great way to firm up your glutes! It’s an easy, effective workout that gets the job done. If you’re biking indoors using a stationary bike, crank it up to the highest setting and really lean on the pedals — stand up while you pedal for best results! Also, if you’re biking outside, try riding uphill to maximize your gluteal burn.

There are plenty of exercises that you can do to strengthen your glutes and enable you to bike faster than ever. Power skips, side skates, single-leg squats, single-leg deadlifts, clamshells, side plank abduction, hip abduction, glute kickbacks, glute bridges, and split squats are just a few of the great ideas that could well change your life for the better!

Banded Air Squats

If you’re looking to target the backs of your thighs and your rear end, resistance bands are an excellent choice. To our female cyclists, you can also try the Vergali Fabric Booty Bands below and do banded squat exercises. 

Vergali Fabric Booty Bands

Is Biking Good for Your Butt: Vergali Fabric Booty Bands

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Grab these booty bands and get ready to strengthen your butt, hips, and thighs with this ultimate lower body workout! These cool bands can help to give you the burn you need after a few sets of fire hydrants, squats, and lunges.

Here how you do the banded air squats. Stand and place the small loop around both of your knees, just below or above where they meet together. Take care not to wrap it too tightly that you can’t move comfortably in any direction– once it’s secure enough for movement, stand up straight but still wider than hip-width apart from one another so that toes are turned out slightly on foot closest to the floor (this will help prevent strain). With feet firmly planted onto the ground as if sitting down into a chair seat without actually moving anywhere yet, use hands clasping at chest level as guide by bringing them inward towards each other while pushing hips back until butt lowers behind bodyweight being held on heels then return slowly back upright again.

Banded Glute Bridge

Doing Banded Glute Bridges are an excellent exercise you should try if you want toner butt cheeks because it targets both sets of muscles: hamstring & buttocks!!! 

But before anything else, get yourself a nice resistance band and an exercise mat.

BalanceFrom GoYoga Exercise Mat

Is Biking Good for Your Butt: BalanceFrom GoYoga Exercise Mat

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BalanceFrom Premium Exercise Yoga Mat is the best way to start an intense exercise routine. With double-sided non-slip surfaces and superior resilience, you can easily balance on your feet during any kind of physical activity. Moisture-resistant technology makes it easy to clean, so all you have to do is soap, scrub, and rinse!

Is Biking Good for Your Butt - Banded Glute Bridge exercise

The Banded Glute Bridge exercise can help you build up your booty. To do this exercise, wrap a resistance band around both knees just above them and lie face-up with bent legs on the floor. Push your knees outward to create tension before lifting yourself off of the ground by squeezing your butt cheeks together—ensure that you’re using these muscles throughout every repetition for best results as well as keeping an engaged core while doing this movement from start to finish. Keep going until failure then lower back down onto the mat & take a break!

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How is Biking Good for Your Butt?

Now that you’re aware of how cycling workout your glutes and quads in a unique way. Will the muscles in your butt and legs become more defined once you start biking regularly? So as discussed above, I think you now know the answer to this question. If you’re looking for an exercise that gives these muscles more attention than they usually get, biking is something to consider.

High-Intensity Interval Training (HIIT)

One of the biggest reasons why people turn to biking is that it allows for interval training. It involves working out in short bursts of high-intensity exercise — known as intervals — which are separated by longer periods of low-intensity exercise. Adding these intervals when on the bike will help burn fat and get your body into the shape you’ve always wanted.

The easiest way to lose fat is by adding high-intensity interval training (HIIT) to your workouts. The most convenient equipment you can use for HIIT is a stationary bike — just adjust the resistance level depending on how hard you want to push it.

Is biking good for your butt? The answer is definitely yes! Biking is good for your butt! If you’re looking to burn some serious glute fat, consider adding in some high-intensity interval training to spice things up a bit.

Toning Exercises

Biking won’t make your butt bigger, but it will definitely tone your glutes to give you a rounder, firmer bottom. And it’s worth noting that the shape and size of your butt are determined largely by genetics, but biking can help you get a nice tone. And if achieving that all-time famous ‘bubble-butt’ look has been your goal for the better part of forever then we’ve got some good news: there are certain exercises out there designed to target specific areas like this, and biking is one of them!

Additionally, the sort of muscle you have in your glutes is dependent on your lifestyle. Professional gymnasts, for example, typically have developed glutes in their youth and may find it easier to tone them as they grow older.

While biking may add to the girth of your buttocks, alone it would be insufficient to build big gluteal muscles. That doesn’t mean all is lost for you when it comes to improving the assets that you have, though! 

As the old saying goes, you can’t make a silk purse out of a sow’s ear. This is especially true when it comes to improving your butt. You need to consider doing exercises like squats, lunges, step-ups, plie jumps, and glute bridges which are all great ways to work your posterior chain and build a perkier bum. So when it comes to biking, the answer to the question “Is biking good for your butt?” is a resounding yes!

Weight Loss

Biking is an excellent way to shed excess fat from various areas of your body. The higher your metabolic rate, the faster you burn fat. When you incorporate the cardio aspect that comes with biking, you have a near-perfect activity for weight loss and management and toning activity that can target your gluteal muscles. You won’t only lose fat in your buttocks with biking. Biking is a full-body workout. It’s perfect if you’re trying to build muscle and keep your body weight in check. If you want to lose weight all over, you should consider adding cycling to your workout routine.

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Biking is a great way to burn calories in a short duration of time. According to Harvard University, if you’re 155 pounds, and you bike for 30 minutes at 12 to 13.9 miles per hour, you will burn 298 calories. If you’re biking at 14 to 15.9 miles per hour, you’d burn 372 calories.

Be Consistent!

We’ve had people tell us they can hop on a bike once a week and expect significant changes. They don’t understand why they aren’t seeing results. The thing is, it doesn’t work like that. You can’t just get on the bike once or twice a week and expect to lose weight. You need to be consistent. 

Is biking good for your butt? It’s a matter of consistency when it comes to your results. If you want to see them, you’re going to have to commit. So if you want a tush-toned backside, you have to keep biking every week to see results — that’s the only way it works.

You might have an insanely crazy schedule that leaves you no time to bike. I know what that’s like! So here’s a quick tip: Bike to the next nearest place you need to go — instead of driving. It’s a refreshing way to shake up your daily routine and will get you out of the house while improving your physical health and mental well-being.

Bicycle commuting is having a moment right now. More and more people are realizing that the benefits of cycling far outweigh those of driving, and are choosing to cycle to and from work instead. Not only is it extremely cost-effective (not to mention healthy), but it’s also important for the health of our planet. It’s one of the best ways to reduce your carbon footprint as well as get fit.


Is biking good for your butt? You’ve heard it before and you’ll hear it again — biking is great for your butt, and for your health in general. And contrary to popular belief, it doesn’t take a ton of time or effort to get the benefits of biking. All it takes is a little bit of persistence and determination, and you’ll have a nice butt by biking in no time. Even just a few minutes of biking per day is OK!

But the benefits don’t stop there — there are plenty of great reasons to hop on a bike: it’s fast, inexpensive, and eco-friendly. Biking is also great for those who want to get into shape or lose a little weight. Biking tones and strengthens your legs and core, which makes all of your other workouts even easier. Now that’s some motivation!


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By Marco

Marco is an avid cyclist and passionate blogger. He takes great pride in sharing his insights and experiences with the cycling community, hoping to inspire others to take up the sport and enjoy its many benefits. His words are an ode to the joys of cycling, and the exhilaration it brings.

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