6 Awesome Mountain Bike Training Exercises

mountain bike training
July 4th, 2014

Your own mountain biking training program!

Here are 6 awesome training exercises you can use to get you mountain biking faster, stronger, and with fewer injuries, from our friend Steven Moniz at Monvida Sports.


Squats work your glutes, hamstrings and quads. Start with your feet shoulder-width apart, your core tight and spine neutral. As you come down, bend at your hips and knees, making sure your knees don’t pass your toes, and stop when you’re parallel to the floor. On your way up, emphasize pressing through your heels.

Single Leg Deadlifts

Single leg deadlifts emphasize the posterior side of your body by working your glutes, hamstrings and quads. Start off by balancing on one leg then lean forward, making sure to keep your core tight and spine is neutral. Stop once your upper body is parallel to the floor. Squeeze your glutes and hamstrings on the working leg to get back to the starting position.


Push-ups are an upper body exercise that improves upper body strength by working your chest, arms and shoulders. Place your hands shoulder-width apart and bring you chest as close to the floor as you can without touching it. As you return to the starting position don’t lock out your elbows. Also make sure to look at something a foot in front of you to prevent you from bobbing your head and reaching to the floor with your chin closer to the floor rather than your chest.


Lunges are a lower body exercise that work your glutes, hamstrings and quads. You’ll be starting lunging out making sure that your knee does not pass you toe and that most of your weight is on your front leg. Also make sure you back leg is bent and as you come back up press through your heel. Repeat with your other leg when done. Throughout this exercise make sure that your chest is out, core is tight and spine is neutral.

Bent Over Rows

This a great exercise to balance the body from becoming too chest dominant from riding the bike all day. Bent over rows work your back and arms. Start with your feet in a staggered position and your body bent over and parallel to the ground. You will then row the weighted object up, making sure that you keep your core tight and spine neutral. Slowly lower the weight and repeat.


This exercise strengthens your core and builds endurance in your arms, shoulders, and core muscles. Start on your elbows with your spine as straight as possible. Hold this position for the desired length of time, and do not twist or sag at waist. If you want to mimic being on a mountain bike, do the plank on your hands, it strengthens the stabilizer muscles in your shoulder joint. Perform 3 sets of 20 repetitions with 30 seconds of rest inbetween. Hold them for 25 seconds, and then increase your time accordingly. To improve endurance, perform the exercise in a circuit format — one after another with very little to no rest.