Keeping your hips mobile is important for overall hip function and athletic performance. Mobility refers to the ability of your joints to move through a pain-free, unrestricted range of motion. As cyclists, hip mobility is critical since pedaling occurs in one plane of motion, and, after miles and miles in the saddle, hip tightness and restriction may develop. Here are a couple of movements that you can do to work on your hip mobility:
The traditional split squat is a great exercise to get started on hip mobility. To make this exercise even better, concentrate on contracting your glute on the trailing leg to help stretch your hip flexor.
Try 2-3 sets of 8-12 reps per side.
Stand with your feet approximately double shoulder-width apart. Shift your weight to one side and drop your hips down and back, keeping your knee over your toes and your weight over your bent leg. Pause for a 2-count, return to the starting position and repeat to the other side. Aim for two or three sets of 8-12 reps per side.
More: A Strength-Training Plan for Time-Crunched Cyclists