How to Track Stand on a Mountain Bike (Balance Like a Pro on Any Trail)

How to Track Stand on a Mountain Bike (and Why It’s Worth Practicing)

When I was first getting into mountain biking back in the late ’90s and early 2000s, I was obsessed with trials riding. I’d watch riders hop up onto their rear wheels, balance perfectly in place, and make it look effortless. Before I ever tried to do that myself, I started practicing one simple move — the track stand.

It’s basically the art of balancing your bike without putting a foot down. What started as something I did for fun turned into one of the most useful skills I’ve ever learned on a bike.

🧠 Why Track Stands Matter

Being able to balance in place for a few seconds can make a huge difference out on the trail.
Here are a few real-world examples:

• Before a drop or obstacle: It gives you a second to breathe, plan your line, and commit to your move.

• Tight switchbacks: Instead of dabbing a foot or losing momentum, you can pause, reset, and keep control.

• Technical climbs: Sometimes you need to wait for traction or time your next pedal stroke.

• Commuting: These days, I still use it at red lights — it’s second nature not to put a foot down.

It’s also a skill that ties directly into other techniques. For example, if you’re learning a wheelie drop (see my post How to Wheelie Drop), you’ll want to be comfortable balancing in place before pulling that move.

🚲 How to Practice a Track Stand

You don’t need a fancy setup or special terrain to start.
Here’s a simple step-by-step to get the feel for it:

1. Find a safe area.
   A wide-open parking lot or flat dirt area works best.
   Practicing on a slight uphill helps at first — it slows the bike down and gives you more control.

2. Point your front wheel slightly uphill.
   This lets you balance between a gentle forward and backward motion, rather than trying to freeze perfectly still.

3. Position your pedals horizontally.
   Keep your cranks level — one foot forward, one back. Most riders prefer their dominant foot forward.

4. Turn your front wheel slightly.
   Usually toward your front foot. This gives you a “pressure point” to push against.

5. Use micro movements.
   Don’t try to stay rigid. Gently shift your weight and use small pedal pressure to keep balance.

6. Look ahead, not down.
   Your eyes guide your balance. Looking down at your front tire makes it harder to stay steady.

7. Relax and breathe.
   The more you tense up, the shakier it gets. Think of it as floating in balance, not fighting it.

🔁 Progressions and Challenges

Once you can hold a track stand for a few seconds:

• Try both sides — left foot and right foot forward.

• Practice with your brakes on and off.

• Add in slight turns or trail textures.

• Combine it with other drills like wheelie starts, slow rolls, or stoppies.

The goal isn’t to be perfectly still; it’s to stay in control when things slow down.

💬 Final Thoughts

Track stands teach more than balance — they teach patience, focus, and subtle control.
Whether you’re lining up for a drop, waiting at a red light, or trying to nail your next wheelie, this skill will carry over everywhere.

Related posts:

• How to Wheelie Drop on a Mountain Bike

• 3 Common Jump Landing Mistakes (and How to Fix Them)