11 Exercises to Boost Hip Strength

Hip Mobility

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:

Split Squat

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.


Lateral Squat

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

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About the Author

Dan Kehlenbach

Dan Kehlenbach has been coaching and mentoring cyclists and other endurance athletes since 1995 and is a certified coach through USA Cycling. Dan has a master's degree in Sports Medicine from the United States Sports Academy in Daphne, Alabama and is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). Along with John Hughes, Dan authored Distance Cycling: Your Complete Guide for Long Distance Cycling through Human Kinetics. Dan also writes for roadbikerider.com and served as a contributing editor for Ultra Cycling magazine, the official publication for the Ultra Marathon Cycling Association (UMCA).

Dan Kehlenbach has been coaching and mentoring cyclists and other endurance athletes since 1995 and is a certified coach through USA Cycling. Dan has a master's degree in Sports Medicine from the United States Sports Academy in Daphne, Alabama and is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). Along with John Hughes, Dan authored Distance Cycling: Your Complete Guide for Long Distance Cycling through Human Kinetics. Dan also writes for roadbikerider.com and served as a contributing editor for Ultra Cycling magazine, the official publication for the Ultra Marathon Cycling Association (UMCA).

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