With summer time right around the corner, there’s an endless number of outdoor activities to keep even the slowest metabolism busy. Roller bladding, kayaking, tennis, softball, volleyball, basketball, baseball, soccer, swimming, hiking, jogging, walking, ( sorry I refuse to include golf ) and last but not least, biking.
Biking has become very popular especially after Lance Armstrong became so dominant but looking at the mechanics of biking, what is it that works the legs more vs. the buttocks or glutes? It’s simple, two things determine what muscle group is going to be doing most of the work.
1) When you pedal in the coasting or upright position you work primarily the quadriceps muscles; however, the minute you lean over to pedal uphill or generate more speed, the glutes are engaged far more, which brings me to the second thing.
2) A small adjustment to make biking work your Booty beyond any other sport or cardio activity is to move your foot forward more on the pedals (so you’re pushing with your heels). This adds another dimension to working the glutes and hamstrings by changing the angle of the motion. The foot is more forward instead of backward and forces the glutes and hamstrings to get more involved.
Another way to ride your bike is to do interval sprints. Ride fast for 20 seconds and easy for 40 seconds. Do that on and off for 20-30 minutes in the position I stated above and your butt will be screaming 
Remember to always wear a helmet and use caution when riding in crowded areas like the city or bike path. Wearing a heart rate monitor is also a good idea to make sure you are working within your target heart rate. Check with your doctor before exercising if you have not exercised in a long time or have any shortness of breathe, pain in chest or dizziness.
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John Turk
I have been in the fitness industry as a Chicago Personal Trainer for over 20 years.
I have also become a familiar face in the fitness industry as a Chicago personal trainer and have appeared on the cover of such magazines as Muscle & Fitness, Physical and Planet Muscle.
My Specialties:
Instruction in Plyometrics as well as sport specific activities, Body Building, Nutritional guidance, Kickboxing and Self-defense. Over-all toning and weight loss instruction. 
You’ve made me so happy! At first when I read this you mentioned Roller Blades & visions of my repeated crashing despite my palindrome’s best efforts to keep me upright (poor guy got hurt worse than me trying to save me!). But then you discuss biking!
I love bike riding!!!!!!!!!
In fact for years I didn’t even bother with a car. I lived in the city & my 10 speed got me where I needed to go. I rode in the spring, summer, fall & winter. Rain or shine. I did however break down & take the “Green Limousine” during a nasty freeze in the early 90′s. Too cold & too much snow!
I still love biking!!!!!!!!! I upgraded years ago to a mountain bike (umm… I’ve taken a few curbs & speed bumps… do I still get to keep my mountain bike street cred?).
Great post! Keep ‘em coming!!!!!
I almost forgot. Interestingly my palindrome never, ever, ever say’s anymore “lets go roller blading”. We always go for a bike ride. My palindrome must love my biking also because it is waaaaaaaaaaay better for his health & wellness than my pitiful attempts at roller blading! I thought we were gonna have to get him a punch card for the emergency room, 10th trip is free! haha