Hip Flexors

[Mikido]

Anybody have hip flexor specific workouts?

Generally I do the mtn tough 45-70 before my elk hunts, and it’s been great. No problems up to 50lb Ruck up and down….

This year on an elk pack out, totally hurt my hip flexors. Still recovering…

I use an EXO K2, with a K3 hipbelt, and it fits well.

On the pack out, that first quarter sat very low, which i felt right away. 2nd through 5th packout, I adjusted and it wasn’t as apparent…

Any advice I’d appreciate

 

[mtwarden]

I'll get some soreness in the hip flexors on a long & heavy packout, but it's usually gone within a couple of days.

What kills my hip flexors (or something near them) is steady blowdown—lifting your legs high getting over them. On a long day or day two (or three) I have to grab the pants of the leg that needs to get over and literally pull my leg up to get it over—they are totally shot.

Not sure that's my hip flexors giving out or another muscle(s), but I'll stay tuned to this thread as I could use some help as well

 

[BigDuckHunter]

A lot of core exercises will work your hip flexors- dead bugs and v sits specifically. Those wouldn’t get you the same volume as a pack out but it’s a start. If you go to a gym, a lot of them have the Keiser standing hip machine. That would help you target the hip flexors specifically and you could change the load to get to the volume you’re after.

 

[ScreamingPotato]

I'll get some soreness in the hip flexors on a long & heavy packout, but it's usually gone within a couple of days.

What kills my hip flexors (or something near them) is steady blowdown—lifting your legs high getting over them. On a long day or day two (or three) I have to grab the pants of the leg that needs to get over and literally pull my leg up to get it over—they are totally shot.

Not sure that's my hip flexors giving out or another muscle(s), but I'll stay tuned to this thread as I could use some help as well

LMAO I wish I couldn't relate so well reading that.

OP, I dunno how much it helps but I try to hit my flexors as much as possible and I feel like walking lunges and barbell reverse lunges get them at least a little bit.

 

[doc holiday13]

Walk downhill with a weighted pack

 

[sebastian.cassell]

Check out the kneesovertoesguy on youtube. Some of his workouts and philosophy have completely changed my routines preseason and have added a ton of stability. Game changer for sure

 

[justinspicher]

I keep my workouts and training pretty simple, I try to walk everyday with a light pack and a mobility routine a couple times a week has seemed to help me out.

 

[madhouse]

Hip flexors are one of the things that are built very strong when you do CrossFit type workouts. So start looking at some of those lifts such as
kettlebell swings, vary Russian and American style
Squats varied between front and back rack
Deadlifts
Walking lunges weighted and weight less

Workouts that I find it really burn them out or a combination of squats and once you rack, the bar do 40 walking lunges try and do 4 to 6 sets of those

When you do kettlebell swings, you really should be hinging at your hips and waist as you feed the kettlebell between your legs

 

[Kostrize]

I started using Velcro attached ankle weights for lower body movements like this. Stepping up to a 90 degree angle will really target your hip flexors. I do it standing and sitting, several sets. The ankle weights are good for other lower body movements that you can pretty much only do with cables. It’s tough enough to target these muscles that you’ll really notice it. A PT friend introduced me to the idea

Sprinter situps, flutter kicks and other core exercises will also help some. Any DB/KB single leg moves are beneficial and recommended by the mountaineering programs