4 Super Effective Bodyweight Exercises For Hikers And Trekkers

Strength training is an incredibly beneficial method of training for hikers and trekkers. But for many, the gym environment is either undesirable or inconvenient. But that doesn't mean you still can't get yourself stronger!

Bodyweight training can be an very effective way of improving strength. However, this goes beyond just doing a hundred squats and lunges every other day and thinking it is getting you 'stronger'.

Here are four different body weight exercises, which when put into a structured plan, can be very effective for strength development for hikers trekkers.

Four Strength Exercises To Get You
Strong, Stable And Resilient
for The Trail

#1 Single Leg Deadlift

The single leg deadlift is one of the absolute best exercises a hiker are trekker can do. It is incredibly relevant to the rigors of the trail, works a number of different factors and is super safe!

Benefits:

• Strengthens posterior chain (glutes and hamstrings)
• Improves knee and ankle stability
• Improves balance

Find this too difficult? Try a split stance.

Tips for Success:

• Keep the exercise slow and controlled (no bouncing)
  
• The movement should come from the hip (and not the knee)
  
• If you struggle with balance, try this barefoot.
  
  

#2 Eccentric Box Pistol Squat

While a bit of a mouthful, the eccentric box pistol squat is an absolutely fantastic exercise for hikers and trekkers. It is incredibly specific to preparing for the body for the rigors of descents. Not to mention simple and safe!

Benefits:

• Improves quadricepts and glute strength
• Improves knee and ankle stability
• Improves balance

Find this too difficult? Regress the exercise back down to a step down. Find it too easy? Get rid of the box and try a full blown pistol squat!

Tips for success:

• Concentrate on keeping the knee stable (and don't let it fall inwards!)
• Keep slow and controlled as you descend (and avoid dropping the last few centimeters)
• Start with a high box and as you get stronger, slowly reduce the height

#3 Single Leg Glute Bridge

The humble glute bridge is often overlooked by many. But it should be part of every hiker and trekkers strength training!

Benefits:

• Strengthens the posterior chain (glutes and hamstrings)
• Improves knee stability
• Helps prevent lower back pain

Too easy? Try putting raising your shoulders on a box. Too hard? Regress the exercise back to a hip thrust.

Tips for success:

• Squeeze the glutes (bum) super tight at the top of each repetition
• Push through the heel (and not the toe)
  
• Keep slow and controlled (and don't let yourself drop on the way down)
  

#4 Bulgarian Split Squat

The Bulgarian Split Squat is an absolutely incredibly exercise for developing lower body strength. Here you can put a serious amount of load through the legs, without any weights or putting any stress through the back!

Benefits:

• Strengthens quads and glutes
• Improves knee stability
• Improves balance

Too hard? Go back to a traditional split squat. Too easy? You might need to think about adding some weight!

Tips for success:

• Try to put the majority of your weight through your front leg (and avoid pushing off the back one)
  
• Avoid 'bouncing' out of the bottom of each repetition
  
• Push through the heel (and not the toe)
  

options to Progress Bodyweight Exercises

With any type of training, progression is key. This is because the body gets used to things relatively quickly. So it needs to be regularly given new stimulus in order to ensure it is constantly being challenged and having to adapt.

The easiest way of adding new stimulus is simply to add weight to an exercise. But as mentioned above, this isn't always practical for hikers and trekkers.

Here is a list of some other, simple ways to increase the challenge of an exercise:

• Progress exercise choice to a more difficult version.
• Slow the lowering portion (e.g. count to 4 seconds while lowering in the pistol squat)
• Add a pause (e.g. at the bottom of a single leg dead lift or at the top of a glute bridge)
• Focus on squeezing the working muscles (consciously squeeze the bum during a glute bridge)
• Increase range of motion (reduce the height of the box in the pistol squat or elevate your shoulders on the glute bridge)

* You should aim to increase the difficulty of a an exercise every 3-6 weeks.

Strength training for hikers and trekkers does not have to be done in a gym. Take these 4 exercises (or any of their variations), insert them into a structured program and you will be able to build effective trekking strength, wherever you are!

Want A Free Training Program?

Download our
Hikers Knee Prevention Guide
(With 12 Week Strength Program Included!)

Download The Guide