This list of exercises to train for hiking will build your body’s stamina and strength to make your next hike easier to complete. Hiking is a full body workout with emphasis on the leg muscles. The most used muscles on a hike are the quadriceps, hamstrings, glutes and calves. It is important to train for hiking to boost stamina and build muscle to make the journey easier on your body. If you do not train prior to a hike, the likelihood of injury is much higher; especially in the joints. Hiking uses muscles that you may not use on a daily basis alongside continuous cardio. These exercises train hiking specific muscles to combat fatigue and soreness.
These exercises can be performed at home with minimal equipment.
I am not a licensed medical professional or fitness expert. These exercises can be modified to fit the specific needs of your body. If you have any questions or concerns about hiking and exercise, consult a medical professional or licensed fitness expert.
Disclosure: Some of the links in this post are affiliate links. If you choose to click on the links and purchase a product that I recommend, I will receive a small commission. I genuinely support and use the products linked in my posts. You are free to choose whether to purchase the products I recommend.
Stretch
Stretching is essential in preparing your body for any outdoor physical activity. Whether you are hiking half a mile or 100 miles, stretching is paramount to loosen your joints and muscles to prevent injury. Yoga is a great way to stretch important parts of the body used specifically for hiking. Click here to view my before and after hiking yoga routine.
Stamina
Cardio is an important aspect of hiking. No matter the route, any climb uphill increases your heart rate and activates your cardiovascular muscles. Preparing for rigorous cardio regulates your heart rate and helps you to control your breathing while hiking. Some hikes consist of multiple hours of exercise, and can last multiple days. Training your cardiovascular system will allow you to hike consistently without feeling completely out of breath.
Taking breaks is important on a hike to catch your breath and regulate your heart rate. If you feel fatigued, rest for a few minutes until your body feels ready to continue. Pushing your body too hard can result in injury, so listening to your body is the best way to make it to the summit and back safely.
Muscle
Your muscle groups will be used in unison throughout a hike. Leg muscles are the main focus of hiking, but your arms and abs are also used for balance and momentum. Training your muscles for a hike is a great way to combat muscle fatigue. It is common to feel a burning sensation, especially in the calf muscles when walking uphill. A good way to know if your muscles are working hard is when they start burning. Building stamina in your muscles will make them stronger and more used to the motions while hiking, making the journey easier overall on your body. Hiking consists of mostly uphill walking with occasional flat or downhill subsections and scrambles.
Joints
Your joints are another part of your body that will encounter stress on a hike. Especially during the downhill portions, your joints are constantly under pressure maneuvering around rocks and steep drops. Exercises for hiking will train your joints to withstand this pressure by building the muscles around the joint. The more muscle you build, the more your muscles can withstand and protect your body.
Exercises to Train for Hiking
These exercises can be completed for as many or as little reps as needed. A good starting point is to complete each exercise for 10 reps, and complete the circuit 3 times.
1. Jump Squats
Jump squats target your larger leg muscles including the quadriceps and glutes. Training these muscles will make your legs stronger to continuously hike longer with less muscle fatigue. This exercise also incorporates your hip muscles and hamstrings, which correlate with the joints that encounter stress while hiking.
How to: Stand with your feet shoulder width apart. Press your hips back while bending your knees until you look like you’re sitting in a chair. Press the heels firmly into the floor and push off into a jump. Land with your knees slightly bent.
Modified: Complete the same steps, but remove the jump. Press the heels firmly into the floor and return to the original position, with the knees slightly bent.
2. Lunges
Lunges improve your range of motion in the knees and hips. This exercise also builds the glutes, hamstrings, and quadriceps. Lunges also improve your overall balance and engage the core to support the weight of a backpack.
How to: Stand with the feet shoulder width apart. Step one foot forward until the front leg reaches a 90 degree angle while keeping your back straight. The back leg should be bent with the knee facing the floor. Do not allow your knee to extend further than your ankle. Switch legs.
3. Steps
Steps are an easy exercise to train for hiking, as it simulates the same motion that your body would perform on a hike. Stepping targets the quadriceps, calves and hamstrings while engaging the core muscles.
How to: Find an elevated surface or set of stairs. Continuously step up onto the elevated surface and back down. Be aware of your posture while performing this exercise. Keeping good posture will train your balance to support a backpack.
4. Open/Close The Gate
This exercise loosens the hip joints to prevent pain or injury to the hips during hiking. Conditioning the hips lubricates the hip joint to allow it to move more easily.
How to: Stand with the feet shoulder width apart. Raise one knee until it reaches a 90 degree angle in front of the body. Slowly open the hips, moving the knee to face outward to “open the gate”. Repeat with the other leg. Then, do the exercise backwards, starting with the hips open, knee facing outward. “Close the gate” by bringing the knee in front of the body and back to the starting position.
5. Hanging Leg Raises
The core is a very important muscle group used during hiking. Balance is required throughout to traverse rocky and uneven trails. When wearing a backpack, the core and hips support its weight. This exercise strengthens the core muscles to train for hiking.
How to: Find a bar to hang from by the arms. Once hanging, lift the knees up to a 90 degree angle. Hold this position. Release and repeat.
Modified: Stand with the feet shoulder width apart. Lift one knee to a 90 degree angle in front of the body and hold. Repeat with the other leg.
Cardio
Increasing your cardiovascular stamina is done by regularly raising your heart rate. Pair these exercises with cardio to train your body for hiking. Cardio is any activity that raises your heart rate. This can include running, biking, walking, and more.
These exercises are a great method to train your body for hiking, and make your next hike easier to complete. Use this guide to get started, and work your way up to higher peaks. Hiking is a great exercise for your mind and body, no matter where you start or how long the journey is. Logging your hikes helps your document your progress and what you have accomplished. Click here to download my printable hiking log!
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