Single-legged box jumps

Get your backside working with this bike-fit move.

Explosive power is useful for sprinting and climbing accelerations, but the main benefit of this exercise is to get your glutes firing strongly. Too much sitting causes inactivity of your backside muscles; shock them into action and you’ll be able to recruit this massive muscle group more effectively into your pedal stroke.

Do This

Place a six-inch high box six inches in front of you. Stand on one foot, with your knee and hip bent into a quarter squat position. Explode upward, trying not to swing your arms. Raise your knee slightly and land on the box with one or both feet. When dropping back off the box try to land on both feet. Perform five reps on each leg.