Build hips, core, and upper body support so riders hold form longer on the bike.
At a Glance
Expectations.
Mountain bike strength training should support bike handling, climbing force, posture, and resilience.
Best in pre-season and summer. In race season, keep it lighter and more maintenance-focused.
Most riders do not need a complex split. Good basics done consistently beat fancy variation.
Do not lift so hard that hard effort days or weekend races suffer.
The Template
A strength day that fits the calendar.
When the calendar says Strength, this is the kind of session we mean.
Basic Strength Day
- Warm-up: 5 minutes easy spin, jog, or movement prep
- Lower body: goblet squat, lunge, lateral lunge, bridge, or step-up. Goblet squat demo, lunge demo, lateral lunge demo
- Upper body: push-up, bent-over row, shoulder press, farmer carry. Push-up demo, row demo, shoulder press demo, farmer carry demo
- Core: plank, dead bug, flutter kicks, Russian twists. Plank demo, dead bug demo, Russian twists demo
- Prescription: usually 2 to 3 sets of 8 to 12 reps, or 20 to 45 second holds
- Finish: 5 to 10 minutes mobility flow
Some-Gym Strength Day
- Warm-up: 5 minutes easy treadmill, bike, or movement prep
- Lower body: split squat, squat, deadlift, step-up, box jump, or kettlebell swing. jump squat demo
- Upper body: bench press or push-up, pull-up or pulldown, shoulder press, row, farmer carry. push-up demo, press demo
- Core: plank, side plank, hanging knee tuck, dead bug, medicine ball work. core ideas video
- Prescription: usually 3 to 4 sets, lower reps on main lifts, modest rest between sets
- Finish: 5 to 10 minutes mobility flow
Best Exercises
The short list we care about most.
Highest-value movements pulled from Edina team sources
Lower Body + Power
- Goblet squats or bodyweight squats. Watch demo
- Forward, reverse, or lateral lunges. Forward lunge, lateral lunge
- Bulgarian split squats or step-ups
- Bridge lifts or glute bridges
- Jump squats or box jumps for experienced riders. Watch demo
- Deadlifts or kettlebell swings only when form is solid
Upper Body + Core
- Push-ups or dumbbell bench press. Watch demo
- Bent-over rows. Watch demo
- Pull-ups or lat pulldowns
- Shoulder press. Watch demo
- Farmer carries. Watch demo
- Planks, side planks, dead bugs, Russian twists, flutter kicks. plank, dead bug, Russian twists
Mobility
Finish with range of motion.
Open the hips and thoracic spine after squats, lunges, or split squats. Watch demo
Restore back and shoulder movement after riding or lifting. Watch demo
Helpful for ankles, hips, and lower back if the rider tolerates it well. Hold demo
Simple, useful, and enough for many riders before or after upper-body work. Watch demo