This page contains hip and glute stability exercises ideal for cyclists. You can download a copy at the bottom of this page.
Side Lying Clam
Start lying on your side with your knees bent. Keep pelvis steady and hips stacked one on top of other.
Start with feet and knees together then rotate the top knee away.
KEEP PELVIS STILL, don’t rotate the pelvis backwards.
Complete 2 x 12-15 reps
Progress this by using a band around the legs just above the knee.
Straight Leg Side Lifts
Lying on your side, use your hand to balance. Keep your body in a straight line from extended hand to feet, keep shoulder, hip and ankle aligned.
Keep your hips stacked vertically.
Keep that alignment during the lift or progress to raising leg with heel slightly behind you.
Complete 2 x 12-15 reps
Progress this by using a band around the legs just above the ankle.
Bridge
Start lying flat on your back, feet firmly planted on the ground hip width apart.
Use hands to the side for stability.
Gently raise the hips until there is a straight line between your shoulders and your knees and hold for 5s.
Complete 2 x 12-15 reps
Progress this to lifting a leg and dipping buttocks towards the floor and back up.
