Can anyone recommend some good exercises to strengthen hips while off the bike? I recently began focusing on technique while riding and realize my hips are quite weak - particularly on the up-stroke.

Thanks.

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I only train on days that end with "y".

Eli

Squats and deadlifts.

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"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

Jump squats and plyometrics which engage the hips are great, as well as leg drops (as in stand sideways on a set of stairs and drop one leg at a time engaging the hip to lift the dropped leg), and even jumping rope can do great things for hip stability and viability throughout a season of cycling.

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Superflies!

Explosive exercises are not recommended if one has a weakness in the hips. Strengthen first.

Single leg squats are good.

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"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

+1 for single leg squats. I've seen some really awesome gains in my leg strength, and it's really noticeable when sprinting and climbing.

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bike / strava / instagram

What about hanging leg raises?

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waste of time IMO

Well get a personal trainer, to watch you swim. To help, you learn proper form. To push you to your limits let you rest a 10 minutes, then push you more.Single leg squats are good.Never quit do more, every week you will feel good, and your body will be the best it has ever been.

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San mateo Fitness

This I like

http://www.exrx.net/WeightExercises/Hip ... exion.html

..I mean website. Mucha data mooves

I incorporate side lunges into my weight-lifting routine. I strongly suggest start with body weight (gravity is harder than most give it credit) to perfect the form and improve flexibility.

I also complete a Yoga course 2-3 per week, which helps everything.

What kind of device do you use for single leg squats? Or do you just use dumbells?

Barbell.

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