If you’re looking to combat injuries and improve performance, increasing your hip strength will give you plenty of bang for your buck. Here are five of Phelan’s favorite strength exercises to keep you healthy and fast:
1. Hamstring Ball Curls: Lie on your back with your legs extended and your heels on top of a stability ball. With your hips held in the air, slowly roll the ball towards your body until your feet are flat on top of it. Roll back out and repeat 15-20 curls.
2. Single Leg Squats: With your arms held out in front of your body for balance, stand on one leg with the other leg extended out. Carefully squat down, making sure the knee of your standing leg doesn’t go over the toes of that foot. Stand back up and repeat on each side 15 to 20 times.
3. Sideways Band Walking: With a Thera-Band around your ankles, walk sideways, keeping your knees straight with each step. Take 20 steps to the right and 20 steps back to the left. Repeat 2-3 times.
4. Russian Twists: Lie on a stability ball holding a 5 to 10 pound medicine ball. With your arms outstretched toward the ceiling, alternate rotating your upper body to the left and then the right. Repeat 30 times.
5. Single Leg Deadlift: Stand with your legs straight and a 5-pound dumbbell in each hand. With your right leg firmly planted, lean forward, lowering the dumbbells to the floor and raising your left leg straight out behind your body. Once you reach the floor, return to a standing position and repeat 15 times on each side.
Originally from: http://www.ironman.com/triathlon/news/articles/2015/02/all-in-the-hips.aspx#ixzz3Suu8mtYo
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