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 Dead Bug Hold
Reps:
5 slow reps per side
How:
Lie on back, hold KB over chest. Lower one heel to the floor while keeping ribs down. Repeat on other side.
Goal:
Keep lower back gently pressed into floor.
2) Tall-Kneeling Kettlebell Halo
Reps:
6 each direction
How:
Kneel tall, squeeze glutes, slow circle around head.
Goal:
No leaning or arching.
3) Quadruped Kettlebell Drag
Reps:
5 per side
How:
Hands under shoulders, drag KB across with opposite hand.
Goal:
Hips stay square.
4) Seated Kettlebell Chest Hold + March
Reps:
10 total marches
How:
Sit tall, hold KB at chest level, slowly lift one foot then the other.
Goal:
Don’t rock backward.
5) Suitcase March on Spot
Distance:
20 steps each side
How:
March tall holding KB at side.
Goal:
No side bending.
6) Glute Bridge with KB on hips
Reps:
10 slow reps
Why included:
Strong glutes = protected lower back = better core function.
How:
Lie on back with legs bent to 90 degrees.
Rest Kb on hips and slowly raise hips up & down.
Goal:
Control movement with glutes and don’t over extend at the top.
Simple Session Setup
2 rounds
Rest 45–60 seconds between exercises.
Why this works
• Builds deep core stability first
• No aggressive spinal flexion
• Joint-friendly
