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PostPosted: Sun Dec 02, 2012 10:52 pm 
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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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Last edited by AttacknowAttackoften on Sun Dec 02, 2012 11:23 pm, edited 1 time in total.

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PostPosted: Sun Dec 02, 2012 11:19 pm 
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Squats and deadlifts.

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PostPosted: Mon Dec 03, 2012 1:15 am 
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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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PostPosted: Mon Dec 03, 2012 1:39 am 
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Explosive exercises are not recommended if one has a weakness in the hips. Strengthen first.

Single leg squats are good.

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PostPosted: Tue Dec 04, 2012 6:55 am 
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+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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PostPosted: Tue Dec 04, 2012 10:31 am 
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What about hanging leg raises?

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PostPosted: Tue Dec 04, 2012 12:45 pm 
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Kermithimself wrote:
What about hanging leg raises?


waste of time IMO


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PostPosted: Tue Feb 12, 2013 8:49 am 
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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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PostPosted: Tue Feb 12, 2013 1:37 pm 
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This I like

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

..I mean website. Mucha data mooves

:thumbup:


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PostPosted: Wed Feb 13, 2013 4:28 pm 
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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.


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PostPosted: Thu Feb 14, 2013 7:41 pm 
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What kind of device do you use for single leg squats? Or do you just use dumbells?

wojchiech wrote:
+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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PostPosted: Thu Feb 14, 2013 8:09 pm 
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Barbell.

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