Hip Exercises for Hikers

Hip Abduction

Hip abduction and hip adduction single-joint strength exercises target muscles used in hiking, according to Wayne L. Westcott, a fitness research director in Quincy, Massachusetts. Hip abduction is a movement that draws your leg away from your body. The standing hip abduction with resistance tubing is a good exercise for your hip muscles. To do this exercise, loop the tubing around your right ankle and step on the tubing with your left foot. Next, tighten your abdominal muscles and move your right leg outward slowly while maintaining proper posture and balance. Switch legs and do sets of 12 to 15 repetitions each. This promotes strength and stability for walking, running and hiking.

Hip Adduction

Hip adduction is a movement that brings your leg closer to your body; it is the opposite of hip abduction. To do a hip adduction exercise, lie on your side with your leg to be exercised on the bottom. Rest your upper leg in front of the bottom leg and secure weights (if any) around the instep of the leg to be exercised. Slowly raise your bottom leg 4 inches while keeping it straight. Return to the start position. Switch legs and do sets of 12 to 15 repetitions each. This will strengthen your hip adductor muscle group and prepare it for the stress placed on your thighs during hiking.

Hip Flexion

Hip flexion is another exercise that strengthens the hip muscles. This helps the hip joint by supporting and protecting it from the stress and impact of activities such as hiking. To perform a hip flexion exercise, stand up straight and lift your leg off the ground. Bend your leg to create a 90-degree angle from your hip, hold it for five seconds then slowly lower it to the ground. Switch legs and repeat five to 10 times each.