Hip Mobility For Cyclists: 3 Hip Mobility Exercises

Hip Mobility For Cyclists

Over the course of a short bike ride, cyclists will go through thousands of repetitions of hip flexion and extension. Even with this constant movement, your hips are never fully flexed or extended. This often leads to tight hip flexors and other dysfunctions in and around the hip capsule. Because of that, we can’t stress enough the importance of hip mobility for cyclists.

A few of the problems that cyclists with hip dysfunction are prone to are:

  • Inhibited cycling performance
  • Hip pain (duhhhh)
  • Stress injuries and pain in the knee and low back

You may be wondering, how does my lack of hip mobility affect my knees and low back? I’m glad you asked.

Here’s the deal…

The less active your prime movers become when cycling (Rectus Femoris & Glutes), the more your low back and knee will have to compensate. We want the prime movers to do the heavy lifting, let the stabilizers stabilize, and keep you knees and low back away from too much repeated stress. This keeps the system moving a little bit more preservativly. Repeated impact on your low back and knee while cycling can spell disaster over time.

Many cyclists and triathletes have come to accept hip pain as part of the game, but we’re here to say that that’s not true.

Prevention is possible, but it starts with daily hip preparation.

Luckily for you, hip pain can be remedied with a few minutes of preparation every day. Let’s get into quick three hip mobility exercises that, if you implement multiple times a week, should improve overall health and performance.  

3 Hip Mobility Exercises For Cyclists

Foam Rolling

Where going to start with some foam rolling working the big muscles around the hip capsule to warm up the tissues. We want to work both the prime movers (Glute Max & Rectus Femoris and stabilizers (Piriformis & TFL) by preparing around the hip capsule.

While rolling, it’s important to move slowly and focus on your breathing. If this is uncomfortable, you’ve got some work to do.

Shin Box Flow

Once you’ve got the tissues warmed up, you’re going to move into a shin box movement flow.

You’re going to start in a 90/90 position keeping yourself as tall as possible.

While moving through this position, you”ll want to keep yourself as tall as possible. This is going to help isolate the movement into the hips.

You can do this with or without hands. Irregardless, you want to feel the movement in the hip socket.

Kettlebell Reverse Lunge

Lastly, where going to do a kettlebell reverse lunge. This is going to challenge the single leg movement.

While lunging backwards, try to keep your shin at a 90 degree angle. You DON’T want your knee to track too far forward.

Try Something Different

These three hip preparation exercises are different from your cookie cutter stretching routine. Our goal is to move the hips through a full range of motion and fully warm-up the prime movers and stabilizers. Hopefully with daily practice, your joints should keep your hips fresh and moving well. 

This is just the start of the work we do in regards to hip mobility for cyclists. We also implement these exercises with runners, others athletes, and the regular fitness population.