Hip Exercises for Hikers

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If you're a hiker, there are a few key hip exercises that you should always be trying to do whenever possible. Learn about hip exercises for hikers with help from an NASM certified personal trainer in this free video clip.

Part of the Video Series: Fitness & Working Out
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Video Transcript

Hi, I'm Scott Malin from Dynamics of Motion, and today we're going to talk about hip exercises for hikers. Now if you think about when you are hiking, the main thing that you are using, the main muscle group that you are using are the glute muscles, your butt muscles. That's really what you want to be focusing, not as much on the quads and not as much on the hamstrings. Those are helper muscles for the biggest group of muscles in your lower body which are your glutes. So I'm going to show you two exercises that are great. You can do them at home, in the gym, you don't need any weights, no equipment and they really, not only burn a lot of fat but really build up your glutes. So the first one is real simple. It's called the split squat. So you get into a long thin position, okay, make sure your front knee doesn't go past your toes and just go straight down, okay? Your knee should go down to the ground but doesn't quite have to touch. Now you actually get a nice hip stretch on your back leg while you are working the glute on the front leg. The key on this exercise, push through the heel on the front leg. So when you come up, you should really feel it in your left glute. You can do 10 to 12 reps per side. You'll notice that the second side is going to be tougher because the legs are already going to be tired. The next exercise is a little more challenging but great for hikers. This is called a Romanian split squat. So you get a chair or bench or anything behind you, get a nice wide stance, this is a little challenging on the balance, let your foot lie flat in the back and then it's the exact same thing. You go straight down and you push up from the front heel and that will work the front leg glute. So you just do a couple of these and again you get a great stretch in the back hip which is exactly what you want when you are hiking. You want flexibility in the back leg and you want strength in the front leg. I'm Scott Malin. To check out some more great tips, please check out Dynamicsofmotion.com.


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