The Best Core Exercises for Mountain Bikers (And Why Most Core Training Misses the Mark)

Alex Ackerley
Jan 17
4 min read

Updated: 6 days ago

"Ask ten mountain bikers what “core training” means, and you’ll get ten different answers.

Planks.

Crunches.

Sit-ups.

Ab circuits that leave you sweating but unsure what actually carries over to riding.

There are two problems that most riders encounter when training their core.

Most core training doesn’t match what the core actually does on a mountain bike.

And more importantly,

Most core training isn't serving you as a functional human.

Winter is the best time to fix that.

What Your Core Actually Does on the Bike

Your core’s primary job while riding is not movement.

It’s control.

On the bike, your trunk needs to:

Resist rotation when one side of the body is loaded.
Maintain posture while the bike moves underneath you.
Transfer force between your legs and arms.
Stay engaged for long periods without fatigue.

If your core training looks impressive but doesn’t build control under pressure, it’s probably missing the mark.

Why Crunches and Sit-Ups Don’t Transfer Well

Crunches train spinal flexion.

Mountain biking requires:

Bracing.
Anti-extension.
Anti-rotation.
Endurance, not short bursts.

That’s why riders can have visible abs and still:

Fatigue through the low back.
Lose posture on long descents.
Feel disconnected between upper and lower body.

The solution isn’t more core work — it’s better core work.

The Core Qualities Mountain Bikers Actually Need

Before we talk exercises, we need to talk intent.

Effective core training for mountain bikers should:

Teach you to brace without holding your breath.
Build tension without stiffness.
Hold posture under load and fatigue.
Transfer to standing, split-stance, and single-leg positions.

With that in mind, here are the core exercises that actually carry over to riding.

1. Dead Bug Variations

(Anti-extension control)

Dead bugs look simple — until they’re done properly.

They teach you to:

Control rib position.
Brace without spinal movement.
Coordinate breathing with tension.

Why they matter for riding:

Reduce low-back fatigue.
Improve posture on long descents.
Build awareness of trunk position.

Progressions matter here. Quality beats difficulty every time.

2. Side Planks (and Variations)

(Anti-lateral flexion & rotation)

Side planks build the kind of trunk strength that shows up when:

Legs are loaded asymmetrically.
One side of the body is loaded.
The trail tries to twist you out of position.

Why they matter for riding:

Improve cornering stability.
Reduce asymmetrical fatigue.
Support hips and low back.

Small changes in arm or leg position dramatically change the challenge — no need to rush progression.

3. Pallof Presses

(Anti-rotation control)

This is one of the most direct transfers to riding you can train.

Pallof presses teach your core to:

Resist rotational forces.
Stay stable while the limbs move.
Maintain posture under tension.

Why they matter for riding:

Better control when braking hard.
More stability in technical terrain.
Improved force transfer.

If your riding feels “loose” or disconnected, this is often a missing piece.

4. Carries (Farmer, Suitcase, Offset)

(Integrated trunk endurance)

Carries train your core the way riding demands it:

Standing.
Loaded.
Breathing.
Moving.

They’re brutally simple and incredibly effective.

Why they matter for riding:

Improve whole-body endurance.
Reinforce posture automatically.
Build resilience without high fatigue.

If you only choose one core exercise category — choose carries.

5. Hip Bridge and Posterior Chain Plank Variations

(Core + hips together)

The core doesn’t work in isolation on the bike.

Hip bridges and posterior-chain plank variations connect:

Glutes.
Hamstrings.
Trunk.

Why they matter for riding:

Support pedaling efficiency.
Reduce compensatory low-back effort.
Improve endurance under sustained load.

This is especially important for riders who feel their back before their legs.

How to Use Core Training in Winter

You don’t need long core circuits.

Effective winter core training looks like:

2–4 exercises per session.
2–3 sessions per week.
Low fatigue.
High intention.

Core work should leave you more connected, not exhausted.

If your core training ruins your next lift or ride, it’s too much.

Why Winter Is the Best Time to Fix This

In-season, core work is about maintenance.

Winter is when you:

Build awareness.
Clean up compensations.
Restore symmetry.
Create a foundation that holds when riding volume increases.

This is the work that quietly makes everything else better.

Want Help Applying This to Your Training?

These core principles are built directly into how I coach riders inside:

Breakfast Club — structured seasonal training with smart core integration.
Performance Program — individualized programming based on how you move and ride.

If you’re not sure what kind of core work you actually need right now, start here:

👉 Take the MTB Fitness Questionnaire

It helps identify gaps — and saves you from doing work that doesn’t carry over.

The Importance of Core Training for Mountain Bikers

Core training is essential for mountain bikers. It’s not just about looking good in a jersey. It’s about performance and injury prevention. When we focus on the right exercises, we build a strong foundation. This foundation supports our riding. It helps us tackle those challenging trails with confidence.

Conclusion

In conclusion, core training is a vital part of our riding journey. By focusing on the right exercises, we can improve our performance and reduce the risk of injury. So, let’s embrace winter as the perfect time to enhance our core strength. Remember, it’s not about the quantity of exercises but the quality. Let’s get to work and ride stronger than ever!