One of the biggest upgrades you can make to your riding is learning how to master the standing position. Once you feel strong and stable when standing up then you’ll unlock a whole new level of performance and fun.

Why? Because standing up is where all the magic happens:

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• It’s the position you use to execute every technical skill on the trail.
• It’s your strongest, most powerful pedaling position.
• It makes technical climbs easier—letting you maneuver your bike, use ¼ and ½ pedal strokes, and avoid pedal strikes.
• You can “cheat” with bodyweight, using gravity to help turn the pedals over instead of relying only on leg strength.
• You can ride more upright, taking stress off your neck compared to being hunched over seated.
• You save your crotch from getting mashed into the saddle during hard efforts.
• And you’ll gain a big advantage over riders who stay shackled to the seat.

Yes – standing pedaling is harder at first. But only because you need to build the right skills and strength. Once you do, you’ll never go back to spending so much time grinding away sitting down.

Here’s how to speed up that process…

Technique Tips

• Use a mid-foot position. Standing on the balls of your feet is unstable and burns out your calves. Mid-foot gives you balance and leverage.
• Shift your weight forward (most of the time). This sets your hips up to drive the pedals and lets you hover over the bike, reducing pedal bob.
• Shift your hips back when traction gets loose. Hip position – not sitting – is what puts weight on the rear wheel. You can do this standing while saving your crotch from saddle abuse.
• See-saw the handlebars. Let the bars rock side-to-side. It shortens your leg’s range of motion and adds mechanical force to the stroke.
• Use standing pedaling for “high tension mode.” Seated pedaling is for cruising and easy efforts. When it gets hard, stand up.

Strength Tips

• Build upper body strength. Push ups, bench press, and planks help you hold yourself in position over the bars.
• Improve your squat. Standing pedaling is a squat pattern. Work from mobility → bodyweight squats → isometric holds → Goblet and Front Squats.
• Add unilateral work. Stagger Stance/ Kickstand Squats train each leg individually. This mimics the demands of standing pedaling more than lunges or bilateral squats.

Master these techniques, strengthen your body, and standing pedaling will go from something you avoid to your go-to pedaling position. You’ll ride faster, clean more technical sections, and save your knees, low back, and crotch from unnecessary wear and tear.

Until next time…

Ride Strong,

James Wilson
MTB Strength Training Systems