Mountain Hikers

MOUNTAIN HIKERS

The mountain hiker exercise is used to isometrically strengthen the hip flexors. Start by standing with one foot elevated in front of your with a step stool, aerobics stepper, or plyobox. You may use a chair, wall, or exercise dowel to help you maintain your balance. Maintaining a 90 degree bend in the elevated leg, raise your hip into your end range hip flexion and hold for 5-7 seconds before resting and repeating.

Muscles involved:

  • hip flexors

    • iliacus

    • psoas major

    • iliopsoas

  • pectineus

Related conditions:

  • functional hip impingement

  • anterior chain dysfunction

  • hip spine syndrome

  • psoas major myofascial pain syndrome

  • iliopsoas tendinitis

  • groin strain

Exercise videos

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Standing Straight Leg Hurdles

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Supine March with Band