If you’re passionate about hiking, you know that strong and stable legs are key to conquering both uphill climbs and steep descents.
Whether you’re training for a weekend trek or building strength for daily trail adventures, this lower body workout is designed to improve stability, control, and endurance for hikers of all levels.
This program targets the glutes, hamstrings, quads, and core—muscle groups essential for maintaining joint integrity and enhancing your performance on uneven terrain.
Workout Overview
Perform each pair of exercises as a superset, completing 3 sets before moving on to the next pair. Rest 30–60 seconds between sets.
Set 1: Hip and Posterior Chain Activation
1. Standing Band Clamshell (10 reps each side, 1-second hold)
This variation challenges your hip abductors while standing, mimicking the balance demands of hiking. Loop a resistance band around your thighs and maintain a soft bend in the knees as you open the knee outward with control.
2. Single Leg Rotational RDL (10 reps each side, 1-second hold)
Great for improving hip stability and balance, this exercise works the glutes and hamstrings. Focus on maintaining a neutral spine as you hinge from the hips and rotate slightly outward (Alvin, inward or outward??) to engage deeper stabilizers.
Set 2: Lunge Strength and Power
3. Bulgarian Lunge (10 reps each leg)
Also known as the rear-foot elevated split squat, this exercise targets your quads, glutes, and core. It strengthens unilateral leg control, crucial for managing uneven steps and steep terrain.
4. Plyometric Bulgarian Lunge (10 reps each leg)
Add explosive power with this advanced progression. It builds reactive strength and improves your ability to handle dynamic changes in elevation during hikes. Focus on soft landings and maintaining form.
Set 3: Knee Stability and Glute Engagement
5. Peterson Step Down (10 reps each side)
This exercise focuses on knee tracking and quadriceps strength. Stand on an elevated surface to increase the range of motion. Lower yourself down under control while keeping the heel of your working leg grounded and your knee aligned.
6. Banded High Knee in Long Lever Bridge (10 reps each side)
Combine core and glute activation with this dynamic movement. In a long lever bridge position, add resistance by placing a band around your feet. Bring one knee up high while maintaining hip elevation to simulate strong push-offs during hikes.
Click this link to watch a video demonstration of the movements and learn how to perform them correctly.
This lower body routine is more than just strength—it’s about preparing your body for the demands of the trail. By incorporating stability, power, and endurance-based movements, you’ll build resilience in your joints and confidence in every step.
Perform this workout 2–3 times per week, and you’ll be well on your way to smoother ascents, safer descents, and stronger hikes overall.
If you’re looking for a welcoming community to explore the trails with, I invite you to join our Achieve Hikers Whatapps Group and be part of our upcoming adventures.
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