Why strength training your legs is important for a dirt bike rider/racer

Why strength training your legs is important for a dirt bike rider/racer

If you have ridden a dirt bike, you understand that it is very physical demanding. It is not simply a motorized two-wheel machine that is a breeze to ride. It requires an individual to be able to control it. To be able to control it well, a person needs to be physically fit, strong, and have endurance. The fitter you are, the faster you can go.

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It’s no fluke that after I started cross training along with 5-10 hours of seat time a week, that my skill level significantly increased. I started as a trail rider surviving the course to a competitive racer, moving up through the ranks, landing in A class.

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To me, overall strength is crucial but having a solid lower body is the most important. It absorbs force and delivers force back while maintaining position on it. The bike is controlled with your legs. The stronger the legs are, the more control. Take a minute to think about how many times in a lap, you sit and stand up. If not conditioned correctly, that is very tiring ultimately resulting in bad form, more wrecks, and slowing down. Let that sink in.. Bad form and more wrecks could potentially result in more injuries. Joints not supported with good muscle strength, results in a higher risk of injury. Slowing down means you get beat. Our sport is risky but a lot of injuries can be prevented by having and maintaining proper form on the bike and having muscles supporting your joints.

One thing to help you as a rider, is to start training legs. If you are a beginner, start with body weight or light weight dumbbells and make sure form is correct. As you progress, don’t be afraid of the barbell and adding weight. The load your bike puts you through is large, so push the weight and go through full range of motion! Do not ignore muscles imbalances or things that seem very hard for you. If you keep working at it and working on the problem, it will get better. If you ignore it, your progress will be hindered.

My top pick leg workouts:

  • Barbell Back Squat
  • ROM Barbell Dead Lift
  • Bulgarian Split Squat
  • Single Leg Dumbbell Dead Lift
  • Raised Front Foot Forward Lunge
  • Reverse Lunge
  • Barbell Hip Thrust
  • Single Leg Calf Raises
  • Stability Ball Hamstring Curl

If you do not know where to start, I am happy to help! Not only do I sell dirt bikes and parts, I offer personal training to help fellow dirt bikers meet their health, fitness, and riding goals!

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  • race tips
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  • fitness tips
  • riding tips


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