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