A brand new feature for Dirt Bike Rider has arrived with help from the guys at MotoFit, bringing you weekly fitness pointers and tips to help with your riding.

Episode one consists of how to increase your lower body strength at home and become more efficient on the bike. You will just need a spare wheel and a bike stand. Here are three movements to try, and complete 4 x sets 12-15 reps on each exercise with 2 minutes recovery between each set.