What Muscles Do You Work When Mountain Biking? Which Body Parts Get the Most Benefit?

Mountain biking for fitness and strength building

What muscles are we training when mountain biking?

Depending on the sport you practice, certain areas of the body will be called upon more than others, but what about when you’re mountain-biking? Will mountain biking help you tone and refine your figure? Below is a list of the muscles and muscle groups strengthened and sculpted by mountain biking!

Upper limbs (shoulders, arms and forearms)

• Shoulder muscles: These are the muscles that link the arm to the rest of the body. They include the rotator cuff muscles (subscapularis, infraspinatus, petit rond, supraspinatus), trapezius, deltoid, grand dentle and angular. These muscles enable arm and shoulder mobility (rotation, elevation).
• Biceps: These muscles, located on the front of the arm, are surrounded by two joints (scapulohumeral, elbow). The biceps comprise two muscles (long biceps and short biceps) that help flex and rotate the arms.
• The triceps: Located on the inner side of the arm, they comprise three muscles (vastus lateralis, vastus internus and long head of triceps) which complement the flexor role of the biceps brachii. The triceps allow forearm extension.

Trunk and pelvis (Chest, stomach and back)

• Abdominals: These are made up of several layers of muscle (rectus abdominis, external oblique, internal oblique, transverse), whose function is to flex and rotate the trunk.

Lower limbs (glutes, thighs and calves)

• Quadriceps: Located at the front of the thigh, the quadriceps is made up of 4 muscles (vastus femoris or rectus femoris, vastus lateralis, vastus medialis, vastus intermedius). These muscles facilitate flexion of the thigh over the hip, as well as extension of the leg over the thigh.
• Hamstring muscles: Located on the back of the thigh, there are four hamstring muscles (biceps femoris, semitendinosus and semitendinosus). They ensure leg flexion and thigh extension.
• Calf muscles: also known as the sural triceps, the calf muscles comprise 3 muscle fascicles, including the soleus and gastrocnemius. These muscles help extend the foot down the leg

In addition to working the heart and endurance, mountain biking is a sport that harmoniously builds muscle throughout the body. First and foremost, the lower limbs. Glutes, thighs and calves are strengthened by more or less intense pedaling. On the other hand, whether to maintain balance during technical sections or to cushion jumps, pelvic rotations and variations in upper limb positions strengthen shoulders, arms, forearms and abs.