The 10 Best Stretches to Do Before Biking

10. Active squats are standard for strength training, but they also help you stretch your lower body. They will hit your lower back, quadriceps, gluteus maximus and calves, seamster said.

1. grasp the upper body tube and handle, lower the hip to the ground all the way, and do a squat.
3. hold at the bottom of the squat once or twice, then stand up again and repeat.
4. place the heel on the floor and squat as low as possible while keeping the torso upright and looking forward.
6. continue for 30 to 60 seconds.