Bulk is not the answer but being able to use your own body weight is. Assuming that you don’t have a gym around one still can use his or her own body as a weight factor. To start with just stand up and slowly lower oneself down until the thighs are parallel to the ground. Come up slowly. Do that ten to fifteen times. When that gets too easy try it with one leg. Remember the muscles will get stronger the slower it is done not the faster.

front squats, barbell lunges, and leg raises

Stair climbing and other bulk building exercises are not a good answer. True, you’ll get bigger and you will be stronger…at climbing stairs. Bulk does NOT help you climb on a bicycle.

Look at all the best climbers. They’re all skinny as rails and small. Being light is the best way to be a good climber (since you can’t get smaller). Lance didn’t become the best until he dropped a lot of weight (don’t recommend his motivation).

If you want to climb (after losing weight) learn how to sprint, because that’s what attacking a climb means. Do interval training. Learn to spin and never mash (accelerates lactose production=pain!).

BTW. NEVER get off the bike on a hill! Stay on no matter how slowly you go. If you need to, zig zag back and forth across the whole width of the road to lessen the steepness. Staying on is the best exercise you can do. And it’s the one you have to do to get any better!

Do walking lunges. Take the stairs instead of an elevator or escalator. If you take public transportation, get off a few stops earlier than usual, and walk.

Deep lunges, deep squats, plies, weight work (presses, leg curls), stair stepper, inclined tread mill. All of these will help to build your thigh, glute, calf & hamstring muscles.

just jog up hill