3 Knee Strengthening Exercises Every Cyclist & Mountain Biker Should Be Doing

Long rides, steep climbs, technical descents... your knees take a beating on the bike.

If you're starting to notice niggles after rides, or you simply want to keep pushing your performance without being sidelined by injury, building stronger legs off the bike is one of the best things you can do.

At ATS, we keep it simple. You don't need dozens of fancy exercises. Just a few movements done well will build stronger, more resilient knees that transfer directly to better riding.

1. Heel Touches from a Box

Heel touches are brilliant for improving control through the knee.

Standing on a box, slowly lower one heel towards the floor, then return to the start. The goal isn't speed; it's staying balanced and keeping your knee tracking over your foot throughout the movement.

Think slow, controlled reps rather than rushing through them.

2. Step Ups to a Bench

Cycling is essentially thousands of single-leg repetitions. Step-ups are one of the closest gym exercises to that movement.

Drive through the whole foot as you step onto the bench, standing tall at the top before lowering back under control.

Avoid pushing off the back leg. Let the working leg do the job.

3. Pistol Squats

Pistol squats are a challenging progression, but they're one of the best ways to build strength, balance and control in a single movement.

If a full pistol squat isn't there yet, use a box to build towards it.

Quality always beats quantity here.

Stronger Legs. Better Riding.

You don't have to wait until your knees start hurting before looking after them.

Adding these exercises to your weekly training can improve climbing power, make technical riding feel more controlled, and help keep you riding consistently throughout the year.

Not sure where to start?

That's exactly why we're here.

At ATS, we take care of the plan. You just show up. Every session is adapted to how you're feeling that day, helping you build strength that actually transfers to the trails and the road without wasting time wondering what to do next.

If you're ready to ride stronger and stay out on the bike for longer, come and train with our community.