Box Step Workout For Hikers At Home

In this article we share a simple but very effective workout a hiker can do with a box step or bench at home.

Overview: 

If you are training for a hike with lots of elevation change but don't have access to any stairs or hills to train on, box step workouts are a good option.

These involve doing extended periods of step-ups on a box, step or bench.

This can be a decent option for exposing the legs to extended periods of climbing up and for practising how to pace yourself and control your breathing during this type of challenge.

However, one of the big drawbacks of this type of workout is they can be very, very boring...

And just doing the same old step-ups, over and over and over, can get old very quickly.

If you do find yourself in this situation, one simple thing you can do is change up the types of step-ups you do.
Sometimes, a simple change in movement is enough to keep the workout 'fresh' and keep you going.

And this is what this workout is all about.

This is how you do it (see below for video demonstrations):

The Workout: 

Warm up for 5 minutes (whatever you need to do)

1. Lateral step-ups for 4 minutes (alternate legs each minute, nose breathing pace)
2. Rest for 60 seconds
3. Step-overs for 4 minutes (push a little quicker, and try to get slightly out of breath)
4. Rest for 60 seconds
5. Crossover step-ups for 4 minutes (alternate legs each minute, nose breathing pace)

Repeat 2-3 times.

To make it harder, use a slightly loaded pack. To make it easier, use shorter intervals or a lower box/step.

Simple, but effective!

So, if you are a bit limited on stairs or hills and want a workout to help prepare the legs for climbing up, give this a go!

Yours in trekking,
​
Rowan

The Exercises: 

1) Lateral Step Up 

• Stand side on to a box/bench
• Put one foot on the bench
• Push up through the heel (which is on the bench)
• Keep the lowering portion controlled (don't let yourself drop straight down)

*Choose any height you think appropriate. If you want to make this more difficult, hold a dumbell

**You should feel this in the quads and glutes (maybe a little bit in the hamstrings and inner thigh)

2) Crossover Step Up 

• Start standing next to a step/box/bench
• Take your outside leg and step onto the box 
• Bring your other foot up to the box
• Step off
• Repeat 
  
  

*You should feel this in the quads,glutes, inner thighs (and maybe hamstrings)

3) Step Over 

• Start standing next to a step/bench/box
• Step up laterally onto the box
• Step over to the opposite side
•  Repeat
  

​*If this is too easy, use a higher step or load up with some weight. 

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