What Muscles Does Mountain Biking Work?

Last Updated on September 11, 2021

Mountain biking isn’t just all about riding your bike and going from point A to point B. You need to flex some muscles and exert massive amounts of energy to make the most out of your ride.

Why? Well, because mountain biking not only builds up your confidence. But also your muscular strength! This makes it one of the best sports out there.

But the age-old question of, “What muscles does mountain biking work?” is still pretty much alive. That’s what this article is all about.

Here, we’ll show you the muscles that mountain biking builds up. We’ll also tell you about the health benefits of mountain biking.

This will surely motivate you to become a better, faster, and healthier mountain biker!

So, what muscles does mountain biking work?

What Muscles Does Mountain Biking Improve


The quadriceps are the muscles found on your thigh’s front area. They are the ones that exert the most amount of energy when mountain biking. This is why you might have noticed that professional riders have muscular front thighs.


The glutes are the muscles found on your buttocks. They are also one of the muscle groups that are most worked out.

They contact the saddle and also distribute the force to your quadriceps. This is also one of the reasons why people who want to improve their booty region start mountain biking.


The hamstrings are the muscles found on the thighs back portion. You regularly use them especially if you’re pedaling while standing up. Downhill riders usually have very muscular hamstrings because they stand mostly when riding.


The calves also undergo training on mountain bike rides, especially if you’re climbing steep uphills. Your calves exert more effort the harder you pedal your bike. Cross-country racers usually have muscular calves because of their frequent pedal stroke.


Many might think their abdominal muscles aren’t used that much when mountain biking. That’s where they got it wrong.

In fact, the abdomen is very important in putting your legs into motion. It also provides support to your lower back, knowing that you’re in a slouched position when riding.


Your arm muscles have a huge role because they support your core and upper body. This is especially true if you’re mountain biking because you use your arms to build momentum and pump through the rocky trails.

These are the specific arm muscles you use:

  • Triceps
  • Biceps
  • Deltoids

Your wrists, hands, and forearms, then support these to ensure control and balance.

Top Health Benefits of Mountain Biking

Top Health Benefits of Mountain Biking

Improve cardio health

One of the best things about mountain biking is that it improves cardiovascular health. In fact, a study states that riding a bike for at least 20 miles weekly lowers the risk of heart disease by 50%.

This happens because you use a lot of muscles when riding. And using muscles means using lots of oxygen which regulates your blood flow and improves cardio health.

Less joint stress

Mountain biking is a low-impact sport. This means it doesn’t put much stress on your joints compared to running, basketball, or football.

Sitting on your bike while pedaling also takes the pressure off your joints. This brings them back to their natural position, which then improves their function.

Reduce stress and anxiety

Mountain biking is a fun sport, right? Well, this is because riding your bike stimulates your body to release endorphins. This makes you feel good and happy while also getting a good energy boost. Cycling also boosts the production of serotonin which prevents depression and anxiety.

Improved brain power

Mountain biking helps boost the flow of oxygen and blood to the brain. This regenerates your worn-down receptors and makes them function new again. This improves your focus, mental clarity, and sharpens your memory.

Improved balance and coordination

What makes mountain biking great is that it is a dynamic activity. This pushes your body to adapt to varying environments such as elevation, terrain, and climate.

These are factors that every mountain biker considers. And mastering these things gives you better control over your body.

Related: 16 Best Bike Trainer for Mountain Bike


What Muscles Does Mountain Biking Work - conclusion

Mountain biking isn’t just all fun and games. It’s also about getting fit and healthy. And one reason that happens is that it works out your muscles.

You can become stronger and more fit by knowing what muscles does mountain biking work. You can do this by working out specific muscle groups to improve your control, strength, or maneuverability.

You can upgrade your bike, right? So, why not upgrade yourself as well?

Ready to get yourself a mountain bike? Read these posts first:

When Is The Best Time To Buy A Mountain Bike

Best Mountain Bike Under 600 USD

Best Mountain Bike Under 300 USD

How Many Miles Should I Bike A Day