Handle Any Terrain Thanks To These 3 Exercises

Mountain Biking

Australia is a haven for outdoor sports.

There are many recreational facilities, parks, trail ways, hilly terrains and mountainous terrains for outdoor sports enthusiasts to discover.

One of the best activities to do is Mountain Biking.

Not only is it a fun activity but it can get you seriously fit!

If you want to improve your strength and conditioning for Mountain Biking you have to spend time training in the gym.

Here are the 3 best exercises you need to do to get you mountain bike ready…

Bulgarian Split Squat

This exercise does wonders for your mountain biking because it gives your hip flexors a fantastic stretch and because you are individually working each leg, there is greater attention to form and technique.

  • You can develop great hip and leg strength with the Bulgarian Split Squat.Place one foot on a bench and lunge forward with the other leg.
  • Bring the knee of your back leg down to the floor while keeping your upper body stable.
  • The knee of the lunging leg must be 90 degrees to the floor and directly over the foot.
  • You can use your bodyweight, a barbell or a pair of dumbbells for resistance.

3 sets of 10 reps

Pull Ups

The common mistake mountain bikers make is neglecting the importance of upper body strength in controlling the bike through rough terrain.

Pull Ups are an old school, playground and gym class special which remains one of the most effective exercises for the upper body. Pull ups work the back, the shoulders and arms.

  • Take a wider than shoulder width overhand grip on a pull up bar.
  • Stabilise your legs by crossing one leg behind the other.
  • Pull yourself up by contracting your lats.
  • When your chin is over the bar, resist your bodyweight on the way back to starting position.

2 sets of 10 reps.


  • As you navigate through uneven terrain, you may not feel it but your body continues to shift weight to maintain balance.
  • The Deadlift is one of the best exercises to strengthen your core, hip flexors, legs, lower back and overall upper body.
  • Assume a shoulder width stance behind a barbell on the floor.
  • Take an overhand grip on the barbell that is just outside your thighs.
  • Drop your hips; bend your knees which should remain higher than your hips. Keep your back flat, arms straight then drive your feet through the floor
  • The bar should travel close to your shins and front of your thighs.
  • At the top position, drop the shoulders down but do not lock out your knees.

3 sets of 5 reps

These exercises will work all the muscles you need to take your mountain biking experience to the next level!