Mountain bikers can perform these four bodyweight exercises at home without any special equipment to build and maintain strength for trail riding.

Perform each of the following moves 15-20 times in a row, for three rounds of each exercise before moving to the next exercise, or perform each move for 15-20 reps and move to the next exercise in the sequence, then repeat the whole sequence three times total. If you are alternating sides, do 15-20 reps on each side, or 20-40 reps in total. Repeat. Repeat. Repeat.

0:00 Introduction
0:23 Dead Bugs
1:33 Single Leg Clock Squat
2:07 Prone Cobra
2:57 Forward Lunge with a Twist

DEAD BUGS
Lay with your back flat on the ground then elevate your legs into a 90° position, knees in line with hips. Keep your core engaged. Pretend there is a string pulling your belly button through your spine and attaching your lower back to the floor. There should be no gap in your lower back. Your knees should remain directly over your hips, with your legs at a 90° angle at the start and end of each progression. After your legs are in the correct position, elevate your arms, straight in front of your body, positioned directly over your shoulders (if you flipped yourself over, you'd be in a perfect table-top position). This is your starting point.

CLOCK SQUAT
Start by placing both feet together or a maximum of hip width apart. Hinge back with your hips and sit into an invisible chair. The ideal chair position keeps the knees at a 90° angle, tracking directly over your ankles. However if you're not there yet, go as low as you can sit without falling backwards. The goal is to engage your glutes and sit "in your heels" more than your toes. This chair pose, or low and narrow squat, will be your starting and ending position.

PRONE COBRA
As the name suggests you will start in a prone position, which means, lying on your stomach. Start with your legs relaxed and in a straight position with your arms extended forward past your head.

FORWARD LUNGE WITH A TWIST
Start in a standing position, feet hip-width apart and a medium step forward. Check your forward leg for alignment; your knees should be in line with the ankle and not over your toes. If you cannot see your toes, push the hip of the forward leg back and sit into your heel. The back leg should have a slight bend and be hovering just above the ground with toes tucked. If your back leg is straight, take a smaller step and try again. In the forward lunge position, keep your head up, gaze forward, chest up and shoulders down and back. This is the starting position of your lunge.

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