Healthy Hips Guaranteed

Use the following exercises to train these all-important ball and socket joints and avoid long-term problems as you ramp up your training in the run up to the Prudential RideLondon-Surrey 100.

1. Fire Hydrant
This lateral movement strengthens the muscles around your hips, which stabilise you when pedalling, and improves hip mobility. On your hands and knees, keep your hips square and your back flat and lift one knee out sideways, ensuring the knee and foot cover the same distance. Lift it to a challenging height and return to halfway. Perform 10 for each leg, keeping speed controlled.

2. Side Lunge
This strengthens the lower body muscles, increases explosive power, and challenges the body through lateral hip flexion. From a standing position, keeping your toes pointed forward, stride to your right, keeping your left leg straight, get down as low as you can with your back upright, spring off the outside foot and return upright to the middle. Do 10 then repeat, striding to your left.

3. Window Wipers
Great for improving core stability, rotating the hips and stretching your lower back. Lie flat with your legs straight and your arms outstretched in a cross position. Bend your knees and lift your feet to the same height. Keeping your shoulders on the floor, rotate your knees to the left. When you reach the ground rotate back to the middle and over to the right. Do 10 controlled reps.

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