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Cycling: Hip Extension with External Rotation

photo of a cycling hip extension with external rotation injury exercise

For years now we at Therapyroom1 has been examining and treating both pre and post-surgical groin injuries from cyclists, the most famous one is Gilmore’s groin. If you look at the bottom of this page will see a definition for Gilmore’s groin and a link that takes you to our education section relating to this injury.

In this exercise we are going to show you a great exercise that we use to reduce groin pain with the cyclists we work with.


When sitting on and over the bike, the seat and adductors will be in close contact, constant friction during the forward (flexion) elevation and depression with extension movement will potentially cause tearing.

Level: Intermediate / Return to Sport

Equipment: Bicycle

Exercise Instructions

  • Stand up off your bike (feet on the ground)
  • Place your hands on the top of the handlebars
  • Keeping your knee straight throughout this exercise, rotate your hip outwards away from your bike
  • Move your right leg backwards (extension)
  • Hold for 20 to 30 seconds
  • Bring your right leg back to the floor (forwards) rotating the hip inwards
  • Repeat with your left leg

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Make it Harder

Try thrusting your hips forwards whilst performing the stretch.

Note:// Although these exercises are designed for you to help yourself, we urge caution in all rehabilitation that you do not over do this exercise. If you feel pain or are worried that you’re not doing this exercise correctly then call 01522 511834 and make an appointment to get an examination, diagnosis and treatment from one of our highly trained practitioners.

Gilmore’s groin involves a tear of the adductor muscles at the junction of the leg and the torso, usually high up near the attachment to the public bone. It is sometimes called the Sportsman’s Hernia, although there is no actual hernia present.

The area where the abdominal muscles i.e. Transversus abdominus, internal and external converge to form the inguinal ligament. The external oblique muscle has an archway through which several nerves and vessels pass. In the case of Gilmore’s groin, a muscle tear causes the archway to open up much wider. If ignored or untreated correctly further tears in the obliques can cause them to lift up and away from the inguinal ligament.

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