5 cycling mobility exercises to improve performance

Develop your cycling mobility to improve performance and avoid overuse injury. Follow along with our 5 mobility exercises.

As a cyclist, you more or less move in the same pattern to propel your bike forward. When you continuously train and use the same muscles to create movement, you will eventually reach a level where your body can not adapt anymore. Or, even worse, lead to overuse injury.

So, over time, you lose the ability to move well through your hips. Which, in turn, will cause the joint to break down.

Add more options

Therefore, you want to train the muscles in different positions so that you can move more freely and with greater variation. And better perform the task at hand. By creating more options, you not only lower the risk of injury but also improve how well you perform.

Cycling mobility routine

With the help of Victor Pierce, we will take you through a cycling mobility routine of 5 exercises that can be used during the warm-up to open up your hips, or as part of your training regimen to improve your performance and increase capacity.

These 5 cycling mobility exercises are,

Also, see our blog about strength training for cyclists.

In this video Victor walk you through the cycling mobility routine

90/90 internal rotation

  • Sink down into position for the trail leg and search for the stretch on the backside of the hip. Whilst avoiding pinching in the front or in the groin.
  • Hold the stretch for a few minutes to begin mobilising your hip into internal rotation. After you’ve held the stretch, start driving your foot and knee down into the floor starting at about 10% intensity and working your way up to your safest/greatest effort. Hold for 10-15 seconds.
  • Follow that up by instantly trying to lift and pull the foot off the floor for another 10-15 seconds.
  • Repeat 1-3 sets depending on your goals and intent.

90/90 external rotation

  • Sink down into position for the front leg and search for the stretch on the backside of the hip. Whilst avoiding pinching in the front or in the groin.
  • Hold the stretch for a few minutes to begin mobilising your hip into external rotation. After you’ve held the stretch, start driving your foot and knee down into the floor starting at about 10% intensity and working your way up to your safest/greatest effort and hold for 10-15 seconds.
  • Follow that up by instantly trying to lift and pull the foot off the floor for another 10-15 seconds.
  • Repeat 1-3 sets depending on your goals and intent.

Bear sit

  • Sit with your feet outside your shoulders, bringing your knees high up towards you. Grab onto your ankles and press your elbows against your knees. Try to sit tall and maintain an upright position.
  • See if you can find a stretch sensation in you inner thighs up towards the groin area, and hold the position for 2-3 minutes.
  • For the first part of the set, start driving your knees in towards each other, whilst pressing your elbows out blocking the knees from moving.
  • Start contracting at about 10% and work your way up to your safest/greatest effort and hold for 10-15 seconds.
  • Follow that by squeezing your glutes, and pulling your knees apart and down into the floor for another 10-15 seconds.
  • Repeat 1-3 sets depending on your goals and intent.

Straight leg hip flexion

  • This exercise is quite heavy and is really going to strengthen your hip flexors in a short position as well as strengthen your quadriceps muscles.
  • Sit tall and lean forwards for a more challenging version, lean back for a slightly easier variation.
  • From there, squeeze your quadriceps and fully straighten your knee, then lift your foot off the floor 5-10 cm and hold for 3-5 seconds, slowly raising down.
  • Try to perform 5-10 controlled repetitions per set, and repeat 1-3 sets depending on your goals and intent.

Hip CARs

(CARs – Controlled Articular Rotations)

  • This cycling mobility exercise brings it all together. Moving your hip through its fullest range of motion to train it in every position it can achieve.
  • The exercise can be performed in standing, side-lying, or quadruped position.
  • The level of intensity used to perform the exercise will change depending on if you do it as a warmup or as part of more specific mobility training.
  • We recommend you perform 3-5 circles in each direction or more, several times throughout the day to maximize the effects.

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