{
  "resourceType": "ActivityDefinition",
  "id": "standing-hip-hike",
  "url": "https://bodyiq.dev/fhir/ActivityDefinition/standing-hip-hike",
  "version": "1",
  "name": "StandingHipHike",
  "title": "Standing Hip Hike",
  "status": "draft",
  "experimental": true,
  "description": "A standing frontal-plane exercise for the pelvis and hip. Standing on one leg at the edge of a low step with the other leg hanging free, you let the pelvis drop on the free-leg side, then lift (hike) it back up above level. This trains the muscles that control side-to-side pelvic tilt — the hip abductors of the standing leg and the quadratus lumborum on the hiking side — a foundational pattern that governs level pelvis during single-leg stance and walking.",
  "useContext": [
    {
      "code": {
        "system": "http://terminology.hl7.org/CodeSystem/usage-context-type",
        "code": "user"
      },
      "valueCodeableConcept": {
        "text": "difficulty: beginner"
      }
    }
  ],
  "topic": [
    {
      "coding": [
        {
          "system": "https://bodyiq.dev/fhir/CodeSystem/exercise",
          "code": "standing-hip-hike",
          "display": "Standing Hip Hike"
        }
      ]
    }
  ],
  "bodySite": [
    {
      "coding": [
        {
          "system": "https://bodyiq.dev/fhir/CodeSystem/exercise",
          "code": "pelvis",
          "display": "Pelvis"
        }
      ],
      "text": "Pelvis"
    },
    {
      "coding": [
        {
          "system": "https://bodyiq.dev/fhir/CodeSystem/exercise",
          "code": "hip",
          "display": "Hip"
        },
        {
          "system": "http://snomed.info/sct",
          "code": "24136001",
          "display": "Structure of hip joint"
        }
      ],
      "text": "Hip"
    },
    {
      "coding": [
        {
          "system": "https://bodyiq.dev/fhir/CodeSystem/exercise",
          "code": "lumbar-spine",
          "display": "Lumbar Spine"
        },
        {
          "system": "http://snomed.info/sct",
          "code": "23526008",
          "display": "Structure of lumbar intervertebral disc"
        }
      ],
      "text": "Lumbar Spine"
    }
  ],
  "kind": "ServiceRequest",
  "dosage": [
    {
      "text": "2-3 sets of 10-15 controlled repetitions per side, roughly 3 times per week. Emphasize a slow, controlled lowering phase and full but pain-free range. Progress by adding load or step height once 15 clean reps per side feel easy."
    }
  ],
  "usage": "Evidence: moderate. Surface-EMG studies of pelvic-drop / hip-hike variations report substantial gluteus medius activation on the standing leg, often in the same range as, or higher than, common side-lying and standing abduction drills, supporting its use for hip-abductor strengthening. Quantitative EMG specific to quadratus lumborum during the hike is sparse, so its role is inferred anatomically. Activation magnitudes vary with step height, load, and how strictly trunk lean is controlled.",
  "note": [
    {
      "text": "Stand sideways on the edge of a step on your working leg, letting the other foot hang free off the edge; stand tall with the standing knee soft but not bent."
    },
    {
      "text": "Picture your belt line as a see-saw: let the free side sink down slowly, then tilt it back up level and slightly higher."
    },
    {
      "text": "Keep your torso quiet and upright — the movement comes from your pelvis, not from leaning your shoulders toward the high side."
    },
    {
      "text": "Do not push down through the hanging toes or bend the standing knee to fake the lift; drive the motion from the muscles along the side of your standing hip and waist."
    }
  ],
  "extension": [
    {
      "url": "https://bodyiq.dev/fhir/StructureDefinition/muscle-involvement",
      "extension": [
        {
          "url": "muscle",
          "valueString": "Gluteus Medius"
        },
        {
          "url": "role",
          "valueCode": "primary"
        },
        {
          "url": "coding",
          "valueCoding": {
            "system": "http://snomed.info/sct",
            "code": "78333006"
          }
        }
      ]
    },
    {
      "url": "https://bodyiq.dev/fhir/StructureDefinition/muscle-involvement",
      "extension": [
        {
          "url": "muscle",
          "valueString": "Quadratus Lumborum"
        },
        {
          "url": "role",
          "valueCode": "primary"
        },
        {
          "url": "coding",
          "valueCoding": {
            "system": "http://snomed.info/sct",
            "code": "6001004"
          }
        }
      ]
    },
    {
      "url": "https://bodyiq.dev/fhir/StructureDefinition/muscle-involvement",
      "extension": [
        {
          "url": "muscle",
          "valueString": "Gluteus Minimus"
        },
        {
          "url": "role",
          "valueCode": "secondary"
        },
        {
          "url": "coding",
          "valueCoding": {
            "system": "http://snomed.info/sct",
            "code": "75297007"
          }
        }
      ]
    },
    {
      "url": "https://bodyiq.dev/fhir/StructureDefinition/muscle-involvement",
      "extension": [
        {
          "url": "muscle",
          "valueString": "Tensor Fasciae Latae"
        },
        {
          "url": "role",
          "valueCode": "synergist"
        },
        {
          "url": "coding",
          "valueCoding": {
            "system": "http://snomed.info/sct",
            "code": "28190000"
          }
        }
      ]
    },
    {
      "url": "https://bodyiq.dev/fhir/StructureDefinition/muscle-involvement",
      "extension": [
        {
          "url": "muscle",
          "valueString": "External Oblique"
        },
        {
          "url": "role",
          "valueCode": "stabilizer"
        },
        {
          "url": "coding",
          "valueCoding": {
            "system": "http://snomed.info/sct",
            "code": "1179024003"
          }
        }
      ]
    },
    {
      "url": "https://bodyiq.dev/fhir/StructureDefinition/muscle-involvement",
      "extension": [
        {
          "url": "muscle",
          "valueString": "Internal Oblique"
        },
        {
          "url": "role",
          "valueCode": "stabilizer"
        },
        {
          "url": "coding",
          "valueCoding": {
            "system": "http://snomed.info/sct",
            "code": "1179024003"
          }
        }
      ]
    },
    {
      "url": "https://bodyiq.dev/fhir/StructureDefinition/muscle-involvement",
      "extension": [
        {
          "url": "muscle",
          "valueString": "Erector Spinae Group"
        },
        {
          "url": "role",
          "valueCode": "stabilizer"
        },
        {
          "url": "coding",
          "valueCoding": {
            "system": "http://snomed.info/sct",
            "code": "44947003"
          }
        }
      ]
    },
    {
      "url": "https://bodyiq.dev/fhir/StructureDefinition/muscle-involvement",
      "extension": [
        {
          "url": "muscle",
          "valueString": "Gluteus Maximus"
        },
        {
          "url": "role",
          "valueCode": "stabilizer"
        },
        {
          "url": "coding",
          "valueCoding": {
            "system": "http://snomed.info/sct",
            "code": "206007"
          }
        }
      ]
    }
  ]
}