Hip Flexor Training For HIkers

Do the front of your hips often get sore, tired or tight when hiking? 
 
If so, this is for you!

The hip flexors are a funny area in the world of hiking.

Many people talk about hip flexors, but they usually do so in the realm of flexibility and mobility.

"Your hips are tight from sitting all the time."

"You need to stretch your hips."

'Hip mobility is essential for X, Y, Z.'

And there is no doubt hip mobility is important!

However, for a large group of hikers, no matter how much stretching or mobility work they do, this area still gets tired or sore when they hike.

One common reason is that the hip flexors are not strong enough.

In this situation, they can become overly fatigued during hiking, which can make them feel sore or tight.

So, if you struggle with this, exploring some specific strengthening for this area may be worthwhile.

To build them up for your hiking, reduce fatigue and keep them feeling happy and comfortable on the trail! ​

And to help with this, I want to share with you three simple exercises a hiker can use to strengthen their hip flexors and to help them stay comfortable and fresh on the trail:  

Exercise #1: The Hip Flexor Hold 

This is a great starting point for hip flexor strengthening.

My hikers usually do sets of about 30-45 seconds at a time. ​

And as you get stronger, you can use a thicker band to make things more difficult.

*If you struggle to balance this, hold onto something to steady yourself. That is totally fine.  

Exercise #2: The Hip Flexor March 

The hip flexor march moves away from the 'isometric hold' of the previous exercise and starts working the hip flexors through a greater range of motion.

At first, keep the movements controlled and steady. And as you get more confident, you can put a bit more 'oomph' on the way up (if you like). 

Exercise #3: The Plank With Hip Flexor Hold 

This exercise is a great option to combine your other core training (i.e. a plank) with your hip flexor strengthening.
 
You can start by doing 'holds' of 5-10 seconds at a time (on each leg). 

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 These exercises are by no means the only way to strengthen your hip flexors, but they are simple, effective, and accessible for most hikers.

So, if you find your hips getting sore or fatigued while hiking, maybe slip one of these into your workouts—it might serve you well!

And if you need some personalised help with your training for hiking, you can check out the Online Summit Program here:

https://www.summitstrength.com.au/online.html

Yours in trekking,

Rowan