Lunge into Powerful Legs, with Coach Tina Meinhardt

Lunges are a fantastic exercise for mountain bikers because they target all of the muscles in the legs- the quads, glutes, hamstrings, adductors, as well as the core- which are all essential muscles for pedaling power and stability on the bike. 

Since lunges work one leg at a time, they help address any muscle imbalances between your legs, leading to smoother, more powerful pedaling. Stronger legs mean you’ll have better endurance when climbing or descending, as well as improved strength and power when navigating rough and technical terrain. 

Here’s how to do it:

To perform a stationary lunge, follow these steps:

• Stand tall with a good upright posture, with feet hip-width apart.
• Take a step forward with one leg, bending and lowering your opposite knee toward the ground, and gently tap the knee on the ground, while your front knee should form a 90-degree angle (directly over your ankle).
• Push through the heel of the front foot to return to the starting position.
• Repeat the movement on the other leg, and continue alternating.

Tips:

• Keep your torso upright and avoid leaning forward.
• Keep your core “braced” throughout the movement to maintain stability.
• Start with bodyweight lunges before adding any weights for added resistance.
• Lunges can be done in place or walking, depending on your preference and space!

Aim to perform 3 sets of 10 lunges (each leg.)  

You WILL be sore if it’s your first time doing lunges, but it WILL get better with time and consistency! It’s 100% worth it! 

Check out Tina’s video on the stationary lunge below!