Bridging March
Lying on your back, lift your hips to a full bridging position. Lift one foot off the mat while maintaining the bridging position. Do not allow your hips to drop. Return to start position. Now, lift other foot. Continue by repeating exercise.
Sidelying Clam
Lie on your side with elastic band around your thighs just above your knees. Keeping your feet together, lift the upper leg off the lower leg. Lift only as high as is comfortable and do not allow your back to rotate. You should keep your spine stable throughout the exercise and isolate the motion to the hip.
Sidelying Hip Abduction
Lying on your side, bend the knee of the bottom leg while keeping the upper leg straight. Lift the upper leg again, isolating motion to the hip. Don't lift too high and keep the spine stable. You want to focus on keeping your leg in line with your trunk and your foot parallel to the ground.
More: 7 Simple Stretches for Cyclists
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