If you’ve ever stood in the gym wondering whether what you’re doing actually helps your riding — you’re not alone.
Most mountain bikers aren’t short on effort.
They’re short on clarity. This is exactly why I explain the purpose behind each exercise in my programs.
Winter is the best time to build strength that actually transfers to the bike — if you focus on the right things. This isn’t about random exercises or Instagram trends. It’s about training the movement patterns and capacities that make riding easier, safer, and more confident when the season starts.
Here are the six strength exercises (or patterns) I think every mountain biker should be prioritizing this winter — and why.
If you are looking for a practical MTB gym workout, this is the movement-pattern framework I would start with rather than a random exercise list.
1. A Split Squat or Single-Leg Squat Pattern
(Knee-dominant strength)
Mountain biking is a single-leg sport.
Every pedal stroke, every braking moment, every corner loads one leg more than the other. If your strength training is all bilateral, you’re missing the point.
Why it matters for riding:
- Improves pedalling efficiency
- Builds knee and hip resilience
- Reduces left–right strength imbalances
- Transfers directly to climbing and descending stability
Improves pedalling efficiency
Builds knee and hip resilience
Reduces left–right strength imbalances
Transfers directly to climbing and descending stability
Examples:
(these can all be found on my youtube channel)
- Rear-foot elevated split squat
- Front-foot elevated split squat
- Step-ups (done properly)
Rear-foot elevated split squat
Front-foot elevated split squat
Step-ups (done properly)
Winter is the time to build slow, controlled single-leg strength — not chase fatigue.
2. A Hip Hinge (RDL-Type Pattern)
(Posterior chain strength)
Your hips and posterior chain are the platform for:
- Powerful pedalling
- Stable descending
- Absorbing trail chatter
Powerful pedalling
Stable descending
Absorbing trail chatter
If your hands, lower back or quads ever feel smoked on long rides, this is likely the missing link.
Why it matters for riding:
- Builds glutes and hamstrings without beating up knees
- Improves force transfer through the pedals
- Supports ride posture and spinal endurance on long descents
Builds glutes and hamstrings without beating up knees
Improves force transfer through the pedals
Supports ride posture and spinal endurance on long descents
Examples:
- Romanian deadlifts
- Single-leg RDLs
- Hip hinge variations with tempo and control
Romanian deadlifts
Single-leg RDLs
Hip hinge variations with tempo and control
This isn’t about lifting heavy for ego — it’s about tension, control, and repeatability.
3. Upper-Body Pulling (More Than Pushing)
Most folks in the gym push too much and pull too little.
Mountain biking demands strong lats, mid-back, and scapular control — especially during braking, cornering and climbing.
Why it matters for riding:
- Improves control on steep descents
- Reduces shoulder and elbow pain
- Supports posture on long rides
- Balances all the pushing riders already do
- Enhances the ability to apply torque to the pedals
Improves control on steep descents
Reduces shoulder and elbow pain
Supports posture on long rides
Balances all the pushing riders already do
Enhances the ability to apply torque to the pedals
Examples:
- Pull-ups or assisted pull-ups
- One-arm dumbbell rows
- TRX or cable rows
Pull-ups or assisted pull-ups
One-arm dumbbell rows
TRX or cable rows
As a rule of thumb: aim to pull 50% more than you push.
4. Smart Pressing (Shoulder-Friendly Push Work)
Yes — mountain bikers still need to push.
But we also ave to overcome the postural pitfalls of both riding bikes and modern desk/school work. So pressing RIGHT is the key to improving and maintaining shoulder posture.
Why it matters for riding:
- Builds upper-body strength without aggravation
- Improves control when absorbing compressions, cornering and climbing.
- Supports braking and body positioning
Builds upper-body strength without aggravation
Improves control when absorbing compressions, cornering and climbing.
Supports braking and body positioning
Examples:
- Incline dumbbell press
- Landmine press
- Push-ups (done well)
Incline dumbbell press
Landmine press
Push-ups (done well)
If pressing leaves your shoulders cranky, that’s not “weakness” — it’s a signal to clean up your mechanics and/or choose smarter variations.
5. Trunk Stability (Anti-Movement, rather than just Crunches)
Your core’s job on the bike is not to move — it’s to control movement.
Winter training is the best time to build a trunk that can:
- Resist rotation, flexion and extension
- Maintain posture under fatigue
- Transfer force between upper and lower body
Resist rotation, flexion and extension
Maintain posture under fatigue
Transfer force between upper and lower body
Why it matters for riding:
- Better control through rough terrain
- Less low-back fatigue
- Improved confidence at speed
Better control through rough terrain
Less low-back fatigue
Improved confidence at speed
Examples:
- Dead bug variations
- Pallof presses
- Side planks and carries
Dead bug variations
Pallof presses
Side planks and carries
If your core training looks like a bootcamp, you’re probably missing the point.
6. Loaded Carries or Full-Body Tension Work
Carries are massively underrated for mountain bikers.
They train grip, posture, breathing, and trunk stability — all at once — without beating you up.
Why it matters for riding:
- Improves whole-body posture and endurance
- Builds stability & confidence under load
- Teaches you to brace and breathe simultaneously
Improves whole-body posture and endurance
Builds stability & confidence under load
Teaches you to brace and breathe simultaneously
Examples:
- Farmer’s carries
- Suitcase march
- Offset carries
Farmer’s carries
Suitcase march
Offset carries
They’re simple and they work.
Why These Matter More Than Fancy Exercises
These six patterns:
- Cover every major demand of mountain biking
- Build strength that actually carries over to the trail
- Reduce injury risk instead of adding to it
- Scale easily as riding volume increases
Cover every major demand of mountain biking
Build strength that actually carries over to the trail
Reduce injury risk instead of adding to it
Scale easily as riding volume increases
They’re simple — and that’s why they work.
How to Use This in Your Training
You don’t need all six in every workout.
A simple winter structure might look like:
- 2–3 strength sessions per week
- 4–6 total exercises per session
- Focus on quality, not exhaustion
2–3 strength sessions per week
4–6 total exercises per session
Focus on quality, not exhaustion
If you’re consistent with these patterns from January through March, riding in spring will feel easier, smoother, and more confident. Allowing you to express your Skills on the Bike with greater freedom.
Want This Structured For You?
This framework is part of the exact process I use to train riders inside:
- Breakfast Club — perfectly balanced, structured seasonal training with flexibility
- Performance Program — fully personalized coaching designed around your life.
Breakfast Club — perfectly balanced, structured seasonal training with flexibility
Performance Program — fully personalized coaching designed around your life.
If you are not sure which movement patterns need the most attention, take the free MTB Fitness Assessment. It helps clarify what you actually need right now — and what can wait.
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Next up - a detailed how-to on Core training.
See you on the trails,