The Cycling Cooldown is a beginner-friendly bodyweight stretch that targets the quadriceps, with the hamstrings, calves, lats and middle back working alongside. Here's how to do it right — and what to stop doing.
Primary musclesQuads
Secondary musclesHamstrings, Calves, Lats, Middle Back
EquipmentBodyweight
LevelBeginner
TypeStretching
3D demo in the EGON app
01 Execution
How to do the Cycling Cooldown
Sit upright on the floor and open your legs into a comfortable wide straddle.
Extend both knees and point your toes toward the ceiling.
Brace your abdominal muscles to stabilize your spine and exhale slowly.
Hinge forward from the hips, reaching your hands ahead and keeping a flat back.
Stop at the point of tension and hold for fifteen to thirty seconds without bouncing.
Return to upright, rest briefly, then repeat the hold two to four times.
02 The payoff
Why it earns its spot
Restores inner-thigh and hamstring range after repetitive hip flexion on the bike.
Needs no equipment, so it fits any post-ride setting.
Gives a clear, timed hold that is easy to program and coach.
03 Don't do this
Common mistakes
Rounding the lower back to reach further, which shifts strain onto the spine.
Bouncing into the stretch instead of holding it, which triggers a protective contraction.
Letting the knees roll in and the toes drop, which takes tension off the adductors.
Pushing to pain rather than tension, which is how groin strains are aggravated.
EGON Put it on record
Track it in EGON.
Log every set of the Cycling Cooldown, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
