Do you want to improve your overall performance for hiking? There are certain exercises, which can strengthen and build the muscles that you would use while you are on a hike. Now there are tons of exercises out there.
The list below is for anyone and can be done almost anywhere and not just at the gym. By focusing on these workouts, you can enhance your endurance, agility, and speed. As a result, you can get the most out of your hiking adventures. While keeping that in mind, let’s take a look at some of the best exercises for hiking.
Goblet Squats
Goblet squats is an excellent workout available for hikers to try. That’s because global squats can improve your leg muscles, including glutes, hamstrings, and quads. These are the most prominent muscles that you will be using while you are on a hike as well.
To do this exercise, you will need to get a dumbbell and hold it near the sternum. When you should place the feed around hip-width apart while placing the weight in heels. Then you can descent until the moment your thighs remain parallel to the floor.
This is where you should make sure that the knees are tracking over the toes, instead of bowing inwards. Once you get to the parallel position, you should use your heels to stand up straight and extend the hips. This will be one rep. You can continue up to 8 reps with an appropriate weight.
Step-ups
Step-ups can improve the strength of your glutes and quads, which can be beneficial as you climb mountains.
To engage with step-ups, you will need to stand while facing a bleacher or box. Then you need to raise your foot to the top of your box and step onto it. As you do it, you will need to fully extend the hips near the top of the box. Then you can stand upright along with both legs. You should be using the same leg in order to step down as well. Then you can repeat with your other leg.
Do this exercise 15-20 times for per leg 3 times. This will give you 3 sets of 15 reps for a each leg. If 15 times is to much for you, you can start off by doing 5-10 steps for each leg and build up to 15-20 steps per leg.
Kettlebell Deadlift
If you want to improve your hiking capabilities as a long distance hiker, you should take a look at the kettlebell deadlift. This workout will focus on the hamstrings, which can significantly benefit your hikes.
To start off a kettlebell deadlift, you will need to find a lightweight kettlebell. You may continue to increase your weight as you get used to this workout. You can stand by your feet while keeping them hip-width apart. The toes should be pointed in the forward direction.
Now you need to hold the kettlebell with both hands so that it rests in between the things while you stand upright. While maintaining a neutral hinge and spine at the hips, you will need to stick the butt out as if you are trying to close a door. Then you need to lower gently to a squat, until the moment the kettlebell touches the ground located between your feet. After that, you may return back and straighten the knees before you get back to the initial position. This would be a single rep and you should continue with 7 more reps at a time.
Stair Climber
As grueling as the stair climber looks it’s extremely beneficial to not only strengthening your quads, hamstrings, glutes, and even calves. While you are strengthening your leg muscles you will be getting your breathing and building up your cardio endurance. Please not while on the stair climber not to lean on the side rails with your shoulders flared. This can put pressure on the shoulders and cause pain and discomfort. Try and keep a good posture as if you were hiking.
Incline Treadmill
If a stair climber is not available, you can simply use a treadmill and increase the incline. Again, keep a good posture and try not to hold onto the treadmill, doing so will put unwanted pressure on your shoulders.
Focus on these workouts consistently a few times a week and you will appreciate the benefits once you get on the trail.
Happy Hiking
