Workout Equipment Every BMX Rider Should Own

If you want to jump higher, corner tighter, and pedal longer, the right gear matters as much as the bike itself. Below are the essentials that fit into a garage or bedroom and actually make a difference on the track.

Core and Strength Tools

Dumbbells are the workhorse of any BMX strength routine. A pair of 10‑15 lb weights lets you do goblet squats, lunges, and single‑leg deadlifts that target the legs you use for every pedal stroke. Keep the reps low (3‑5) and the weight challenging – you’ll feel the burn and see better power transfer to the bike.

Resistance bands are cheap, portable, and perfect for warm‑ups. Loop a band around your thighs and do banded side steps or glute bridges. The tension forces the glutes and hips to engage, which translates into more stability on those steep berms.

A sturdy pull‑up bar, even a doorway version, helps you build the upper‑body pull needed for tricks that involve hanging or pulling yourself up onto obstacles. Aim for a mix of strict pull‑ups and chin‑ups to hit both the back and biceps.

Power and Explosive Gear

Plyo boxes let you practice jumps without the bike. Start with a low box and work up to higher heights. A set of jumps—box jumps, depth jumps, and split jumps—teaches your muscles to generate force quickly, which is vital for those big air tricks.

Medicine balls add a dynamic element. Toss a 5‑kg ball against a wall, catch it, and immediately squat. The quick transition trains you to keep your core tight when you’re landing after a big drop.

If you have space, a kettlebell swing routine can boost hip explosiveness. A 12 kg kettlebell swung for 20‑30 seconds, rest, repeat three times, mimics the burst of energy you need to launch out of a start gate.

Don’t forget a good floor mat. It protects your joints during floor work and gives you a non‑slippery surface for core drills like planks, Russian twists, and mountain‑climber variations.

Putting these pieces together doesn’t require a gym membership. Spend 30 minutes three times a week on a mix of the moves above and you’ll notice tighter turns, higher jumps, and longer rides without fatigue. Keep the routine simple, track your progress, and let the equipment do the heavy lifting while you focus on the fun part—riding.