Sculpt a set of drool-worthy legs and conquer any mountain by following our 5-move training plan.

Whether you dream of rocketing through the rocky slopes of your nearest mountain range or just dropping that rockhead on your next club ride, you need stone-cold legs of steel.

The following five drills are specifically designed to target your quadriceps, glutes and hamstrings. The weight-room exercises will give you strong, muscular legs that generate more horsepower to propel you up even the sickest hills. The on-the-bike workouts add endurance to that strength so your legs don’t give up before the climbing’s done.

In The Gym

Harvey Newton, author of Explosive Lifting for Sports, recommends the following trio of in-the-gym lower-body exercises. For each, do two to three sets of 10 to 12 reps twice a week. During the off-season, increase the weight about 25 to 50 percent and lift only six to eight reps to gain more strength.

1. Step-ups

Stand in front of a stable, 30 to 45cm box or bench with your legs shoulder-width apart, knees slightly bent, upper body straight. Hold dumbbells – heavy enough so that you can just barely complete the reps – by your sides. Step up on the box with your right foot, followed by your left. Step down and repeat, starting with your left foot.

2. Lunges

Stand with your feet shoulder-width apart. Hold a pair of dumbbells by your sides. Take a long step forward with your right foot. Bend your knees and lower yourself until your right thigh is parallel to the floor. Your right knee should not extend past your toes. Your left leg should be extended behind you, knee bent slightly, heel raised. Step back with your right foot, pushing off the heel to return to a stand. Repeat with left leg.

3. Squats

Place a barbell – heavy enough to just barely be able to do the reps – at shoulder level on a squat rack. Step under the bar and grip it with palms facing forward, two to three hand-widths more than shoulder-width apart. With the bar placed evenly across your upper back and shoulders, lift the bar off the rack and step back. Keeping your feet flat and your toes pointing slightly out, bend your ankles, knees and hips to lower your body until your thighs are about parallel to the floor, never lower. Straighten legs to return to a standing position. Repeat.

On The Bike

4.Sub-lactate climbing intervals

To boost climbing endurance, Mike Niederpruem of Carmichael Training Systems recommends riding at a low cadence at a moderate intensity. On an about 3km climb, click into a gear that you can pedal smoothly but not more than 60rpm. For five minutes, spin and stay below your lactate threshold, which is the heart rate at which your legs begin to burn. Descend and recover for five minutes. Repeat two to four times. As these get easier, work up to 15-minute intervals with equal recovery. Do this drill two to three times per week.

Bonus Do-Anywhere Move

5. Speed skaters

Here’s a butt-kicking, quad-blasting move you can do practically anywhere. Stand in front of a stable, 30 to 45cm box or bench. Plant your right foot on the box. Extend your arms in front of you for balance. Maintaining the 90-degree bend in your right leg, pull your left leg up and touch your toes on the step. Immediately extend the left leg back down, touching your toe on the floor before repeating the move. Do 10 to 15 reps and switch legs for another 10 to 15 reps for one set. Start with one set and work up to three.

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