One of the best ways to improve your standing pedaling power on the trail is to work on the fundamental movement patterns behind it in the gym. Few exercises do this as well as the Reverse Lunge and it is a great exercise for anyone looking to improve their lower body strength and power on the trail.

However, I also like to use a great variation called the Rotational Lunge to increase the core and balance demands of this already great exercise. In this video I show you how to do this exercise and some different ways you can incorporate it into your program.

In this video I demo the exercises with an Ultimate Sandbag because I think these exercises are best done with a sandbag. If you don’t have access to a sandbag you can certainly use a dumbbell or kettlebell instead but you’ll have to stick with regular Rotational Lunges without any of the speed and power components I show in the video.

Either way, this is a great exercise that can really make a difference in how stable and powerful you feel when you stand up to pedal. Try doing 2-3 sets of 6-8 reps per leg next time you train and post a comment letting me know what you think, or if you already use this exercise let me know some of the ways you’ve incorporated it into your training.

Also, if you likes this training tip I’d really appreciate it if you hit one of the Like or Share buttons below this post and help spread the word.

BTW, on Friday I’ll be announcing the details about my newest project designed to help you dramatically improve your standing pedaling in only 30 days. Standing pedaling is a skill that must be focused on in order to see improvements with but no one has really shown you how exactly to do that…until now.

This new training plan will provide a targeted plan integrating mobility, strength and cardio workouts along with specific skills drills and on trail tactics to focus on for one month. At the end of that time you’ll find that your standing pedaling will become much powerful and efficient.

I’ve never had a program that bridges the gap between the gym and the trail like this one will but it is based on the same tactics I’ve used to help personal coaching clients achieve the same results most of you are looking for. I’m excited to see how it will help riders improve both their fitness and skills in this all-important area of riding.

Keep an eye out for more info on Friday, plus how to enter for a chance to win a free copy of this new program.

Until then…

Ride Strong,

James Wilson