just another gosling
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
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No one jumped on your question, did they? Maybe no one knows. I don't. I assume you mean holding dumbbells. I think anything like that would help, though. But probably no good without the dumbbells. If it hurts, quit it. Another thing that's good is one-legged deep knee bends. You can either do them on a chair with a finger on the wall, or free standing with one leg held out in front of you. I once did 200 of those latter ones, in one set, long long ago. Try sets of 20, alternating legs.
Also, do hyperextensions with your hips on the arm of a sofa. Pushups are great. If they're too easy, shout Airborne! as you clap your hands. Do situps lying on the floor with thighs at 90° to your trunk, your calves on a sofa or chair and someone sitting on your shins. That's great for hip flexors. You can also do one-legged calf raises with your toe on the edge of a chair or block of wood. Hook your other toe behind your Achilles tendon and put a finger on the wall.