Spring Exercises To Get You In Shape For Hiking Season

By Courtney Johnson

Maybe you took a hiatus from hiking this winter, perhaps trading your hiking boots for skis or a bike? Maybe you want to just start the hiking season stronger than in previous years.

When training for hiking, cardio and balance are important to focus on to compliment the work you are doing on the trail. Feeling more stable as we hike and taking pressure off our legs will help with navigating descents and uneven terrain.

The following eight exercises will prepare you for a safer and more enjoyable hiking experience.

In preparation of the hiking season ahead, Gary Gianetti, M.S.- health coach and athlete says to try 12-15 repetitions of each exercise for 1 set for 1-2 weeks, and then progress to 2 sets of 15-20 reps for 1-2 more weeks. After that, progress to 15-20 reps for 1-2 more weeks before adding more resistance. This will help progressively load your joints without injury while building bone strength to prevent injuries.

Box Steps (Step Ups)

This exercise is one to incorporate into a workout routine for strengthening glutes, quads and hamstrings- all the essential muscles used for balance and drive while hiking. Good form is essential with this exercise. You will need a stable surface (aerobic step or box) 8 or so inches off the ground.

Begin with both feet on the ground and lift your right foot to the top of the step. With your right knee bent, step up until your right leg is straight and you are stable on top of the surface. Emphasize driving upward through the ball of your foot as you step up. Your left foot should be about an inch above the step and your left leg slightly bent. For a more advanced move, raise your left knee up to 90 degrees as your right leg straightens on top of the step. Before stepping down, take a pause in a balanced position. Return slowly to your starting position. Repeat 15 times before performing the exercise on the opposite side.

To make this exercise more difficult, Gianetti suggests:

A higher surface. Add a pack on your back to stimulate all the muscles used while hiking uphill Step up to an uneven surface like a BOSU ball, a dynadisc, or a rock.

Calf Raises

While your calves don’t do the majority of the work while hiking, you don’t want to overlook this important muscle group. This simple exercise will help with your balance as you navigate the trails and help ward off muscle soreness in your legs post hike.

Stand flat on the ground. Or to make it more effective, stand on a step. Rise straight up. Gently lower down to flat if on flat ground or below the step if on a step. Repeat this exercise 25 times or so. Your calves should be burning at the end.

Gianetti suggests these variations to increase your challenge once your calves are accustomed to the exercise.

Hold a dumbbell in each hand and perform the exercise to help with body stabilization with descents. Wear a backpack. Use one leg to lift and rest the “free” foot on the back of the working leg. Try these on an uneven surface.

Dips

If you're looking for more stability when hiking, especially while wearing a pack and/or using trekking poles, dips are a complimentary exercise that works the chest, triceps, and shoulders.

Sit on a bench or other stable surface. Hands should be next to your thighs. Extend your legs and gently walk your feet out. Lift your bottom off the bench and hold it there. Your arms should be extended. Lower your body down about 4 inches by hinging at the elbow. Be careful not to go too far down and hurt your shoulders. Go back to start by pushing up through your palms. Aim for 3 sets of 12-15 dips.

If you need to modify this exercise, Gianetti recommends:

Having your feet closer to your body and bending your knees to make it easier. Adding weight to your lap to make it harder. Using one foot to incorporate more core and balance.

Hip Clocks

Do this hip focused exercise to fight soreness and overall fatigue in your knees during and post hike. According to Gianetti, “This is also an exercise and pattern of movement to ward off injuries.”

Stand on both legs with your feet next to each other. Place your weight on your left leg with your knee slightly bent. Your weight should be centered over your standing knee. Your back should be straight. Try to keep your left knee from going over your left toes.

Imagine your legs are the hands on a clock. Lift your right leg and extend it forward to 12 o’clock. Push strongly off your heel to return your right leg back to the center so your feet are next to each other again. Lift your right leg again and move it toward 1 o’clock. Return to center and repeat moving your right leg to the 2 Repeat with the left leg becoming the hands on the clock. Perform repetitions per leg and 1-3 sets depending on your fitness level.

Modifications:

Smaller movements can help with balance. You may place your hand on the back of the chair or use a trekking pole or ski pole if needed. To make this more challenging and to build strength with endurance, add dumbbells in each hand as recommended by Gianetti.

Jump Squats

A consistent exercise in many workout plans, jump squats are a great all around move that requires nothing but body weight. In terms of hiking, jump squats work the legs and lower body to help with power and efficiency when hitting the trails. Jumping will build stronger bones and develop power so you can successfully step up and down on rocks with vigor and confidence.

Begin with your feet shoulder width apart. Squat down with your feet flat on the ground. Your chest should be up. Be sure your knees are behind your toes. When you come up from your squat, explode up so that your body comes up off the ground by pushing through your heels.

After you land softly repeat this exercise, so that you perform it 10-15 times total.

Modifications:

To make the exercise easier, Gianetti states to keep jumps low and land as soft as possible, trying to make a quiet “ninja” soft landing. To make the exercise more difficult and practical for hiking, Gary says to jump off one foot and land on the other. This will work balance and strength on each leg and your core balance.

Push-ups

You can’t ignore your upper body when you are hiking. Pushups work the chest, shoulders, arms, and back- all that is needed for driving the body while hiking and carrying a pack. Pushups also work your abs for stabilization as you navigate the trails.

Begin on all fours. Be sure your hands are slightly wider than your shoulders. Straighten your arms and legs. Make sure your elbows are slightly bent and not locked. Engage your core, and lower your chest until it is a few inches above the ground. Pause. Exhale as you push back up through your palms. Repeat these steps for 15-20 reps to start.

Single Leg Deadlifts

This exercise will help your body control descents while hiking. It targets the glutes, hamstrings and low back and balance.

Begin with your feet shoulder width apart and flat on the ground. Knees should be slightly bent. Place your right hand at your side to engage your core and for balance. Slightly lean forward, so that you have about a 3-degree bend in your right knee. Your weight should be on your right foot. Left leg and back straight, press your left heel up towards the ceiling while hinging forward at your hip. Reach your arms to the ground while your torso should now be long and parallel with the ground. Be sure your hips are not twisted to the side or open. Your gaze should be on the ground. Pause in this position. Engage your glutes and core and return to standing. Repeat this exercise for 10-12 reps on each side. Aim for three sets.

To increase the difficulty, Gianetti recommends these modifications.

Add a kettlebell or hand weights to this exercise to increase the load if you are able to perform the exercise safely. Keep shoulder blades pinched together. Try this exercise with your eyes closed for a balance challenge.

Split Squats

Split squats help build strength in your hamstrings, quads and glutes for balance and power while hiking. Gianetti points out that these exercises will help get you over rocks, steps, and up hills.

Start by kneeling with your left foot flat on the ground in front of you. Your right knee should be on the ground. Engage your core and keep your back straight. Hands should be on hips. Engage your right toes, so that you are getting ready to stand up. For proper form, your left knee should be directly over your left ankle. Push upward, pressing through your left heel until your front leg is extended. In control, slowly lower yourself down. Your right knee should be on the ground. Repeat the exercise, so you complete 12-15 reps. Perform on the opposite side. Three sets of 12-15 reps on each side is a good target.

Challenge your balance with these modifications by Gianetti.

Try this exercise with your eyes closed to make it harder and to improve your balance.

Gary is a coach, dad, athlete, and speaker with a passion for empowering and teaching others to enjoy movement through fun, fitness, and healthy choices. With over 20 years in the field, he applies practical knowledge with a strong base in evidence-based practice while keeping adventure at the core of why we should move more.

Courtney Johnson is a book author, freelance writer and teacher based in Erie, CO. Most of her days are spent chasing her 7-yearold daughter on the bike trails, ski runs and up climbing routes. You can follow her adventures at:

https://adventureswithmylittleray.com/.