By Kyler Bradley (MI Moves)
Summer doesn't tease, it delivers. The trails are dry, the days are long, and that pristine ribbon of singletrack you dreamed about all winter is finally yours for the taking. But with peak season comes peak mileage, and the rider who logs the most saddle time is also the one asking the most of their body.
As the owner of MI Moves , I see it every summer: riders roll straight from the truck to the trailhead, cold and stiff, and wonder why their first climb feels like a fight. Your engine might be dialed, but a cold chassis doesn't fire on all cylinders. Jumping into high-torque efforts without prepping the body is how you leave power on the trail and how tweaks and strains sneak up on you mid-season.
So before you clip in this summer (shop the summer line), give yourself 5–10 minutes to prime the machine. This "Pre-Ride Warm-Up" is your trail-ready checklist, five movements you can knock out right in the parking lot to activate key muscle groups, unlock mobility, and get your body ready for the demands of mountain biking. Ride stronger, move better, and drop your risk of injury before you ever touch the pedals.
1. Bear Crawl Shoulder Taps
A crawling variation that challenges core stability, shoulder strength, and coordination. By resisting rotation as you tap each shoulder, you build the body control needed to stay strong and stable over uneven terrain.
Pro tips
• Keep your knees hovering just off the ground throughout the movement
• Minimize side-to-side movement by bracing your core before each tap
Benefits for biking
• Improves trunk stability for better bike handling and control
• Builds shoulder endurance for long rides and technical sections
2 .Staggered Stance Squats
A split-stance squat that develops single-leg strength, balance, and lower-body control. The staggered position helps identify and correct side-to-side strength differences common in cyclists.
Pro tips
• Keep most of your weight on the front foot
• Stay tall through your torso and control the lowering phase
Benefits for biking
• Builds leg strength for climbing and sustained power output
• Improves balance and stability during standing efforts on the bike
3. Kickstand Single-Leg Deadlift
A hip-hinge exercise that targets the glutes and hamstrings while challenging balance. The kickstand stance provides support while teaching proper loading through one leg at a time.
Pro tips
• Push your hips back rather than reaching toward the ground
• Keep a slight bend in the working knee throughout the movement
Benefits for biking
• Strengthens the posterior chain for more powerful pedaling
• Improves hip stability and control when navigating technical terrain
4. World’s Greatest Stretch + Push-Up
A full-body mobility exercise that combines a deep lunge stretch with upper-body activation. It opens the hips, thoracic spine, hamstrings, and shoulders while preparing the body for movement.
Pro tips
• Move slowly and pause briefly in each stretch position
• Reach tall through the rotating arm to maximize thoracic mobility
Benefits for biking
• Improves mobility for a more comfortable riding position
• Enhances movement quality before long rides or hard efforts
5. Jump Squat
An explosive squat variation that develops lower-body power and athleticism. The focus is on producing force quickly and landing under control.
Pro tips
• Land softly and absorb force through your hips and knees
• Focus on quality jumps rather than maximum height
Benefits for biking
• Improves acceleration and sprinting power
• Builds the explosive strength needed for quick bursts, punchy climbs, and trail features like rollers and small jumps.
Warmed Up?
Your gear is dialed in for summer, make sure your body is too. Run through these movements before every ride, and that first climb will feel a whole lot friendlier all season long!
See you on the trail!
