There are many great exercises for cyclists and runners and I usually prescribe specific ones based on my Mobility-Strength-Balance assessment (MSB)
Having said that here are 6 great exercises, focusing on strength, stability, and injury prevention that can be done in the comfort of your own home with 1 kettlebell.
Here are 6 highly effective single-kettlebell exercises for runners and cyclists to do at home. All focus on strength, stability and injury-proofing the lower body + core.
1. Kettlebell Romanian Deadlift (One KB, Between Feet)
Why:
Builds hamstring and glute strength for better propulsion and reducing knee strain.
How:
• Stand with feet hip-width, KB between your shoes.
• Push hips back, keep a flat back and grab the handle.
• Drive through heels and stand tall.
Aim: 3×10–12
2. Single-Arm Kettlebell Swing
Why:
Power, hip hinge endurance, better running/cycling posture.
How:
• Hike the KB back between your legs.
• Drive hips forward sharply.
• Keep arm loose like a pendulum.
Aim: 3×15 each arm
3. Front-Rack Reverse Lunge
Why:
Hip stability, knee tracking, and single-leg strength—huge for runners & cyclists.
How:
• Hold KB in front-rack on one side.
• Step back into a lunge while resisting rotation.
• Switch sides.
Aim: 3×8 each leg
4. Single-Leg Romanian Deadlift (Contralateral Load)
Why:
Top exercise for hamstrings, balance, and reducing ITB / knee issues.
How:
• Hold the KB in the opposite hand to the working leg.
• Soften the knee, hinge forward, keep hips square.
Hold onto a chair for much better balance to allow for keeping the hips square.
Aim: 3×6–8 each leg
5. KB Half-Kneeling Press
Why:
Trains core, hip stability, and shoulder strength without compressing the spine—great for posture on long rides and runs.
How:
• Kneel with one knee down, KB in opposite hand.
• Press overhead without leaning.
Aim: 3×6–10 each side
6. Single-Arm Staggered Row KB Row
Why:
Strengthens upper back, improves posture, and balances out all the pushing and forward flexion from cycling and running. Helps keep shoulders open and reduces neck tension.
How:
• Hold KB in one hand.
• Adopt a split stance position with rear leg and torso in alignment.
• Pull elbow towards hip, squeezing shoulder blade in.
• Keep torso still—no twisting.
Aim: 3×8–12 each arm
Weekly KB Strength Plan (2–3 days/week)
Here’s a simple, effective weekly plan using the 6 single-kettlebell exercises—perfect for runners and cyclists to build strength, stability and injury-resilience at home.
Session A (Day 1) – Lower Body + Power
1. KB Deadlift – 3×10–12
2. Single-Arm KB Swing – 3×15 each arm
3. Front-Rack Reverse Lunge – 3×8 each leg
4. Single-Leg RDL – 3×6–8 each leg
Finisher:
Half-Kneeling Press – 2×8 each side (core + shoulder stability)
Why this day:
Builds hip power, hamstring strength and single-leg control—crucial for running stride efficiency and strong climbing on the bike.
Session B (Day 2 or 3) – Upper Body + Stability
1. Single-Arm Bent-Over Row – 3×8–12 each arm
2. Half-Kneeling Press – 3×6–10 each side
3. Front-Rack Reverse Lunge – 3×8 each leg
4. Single-Leg RDL – 3×6–8 each leg
Finisher:
KB Swing – 2×20 (endurance + posture)
Why this day:
Balances the upper body and reinforces key stabilisers that stop collapsing through hips and torso when tired.
Session C (optional 3rd day) – Circuit Style (20 minutes)
Set a timer: 40 seconds on / 20 seconds off / 3–4 rounds
1. KB Deadlift
2. Single-Arm Swing (round 1 right, round 2 left, alternate)
3. Front-Rack Reverse Lunge
4. Bent-Over Row
5. Half-Kneeling Press
Why this day:
A conditioning-style strength session that stays joint-friendly while boosting stride power and trunk stability.
Weekly Structure Example
• Mon: Session A
• Wed or Thu: Session B
• Sat (optional): Session C
Keep running/cycling between these on fresh legs—avoid doing heavy kettlebell the day before your hardest run/ride.
Next Steps:
If you’ve read this far it’s probably because you’re having issues with the strength program you’re already on or you have muscle imbalances you’d like to address.
If so, why not book a call with me to see how i can help improve specific strength for your sport and keep you less prone to injury.
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