Core Training For Hikers

Core strength is crucial for a hikers performance and comfort on the trail. And it is something almost all hikers should be working on.

But unfortunately the way most hikers go about training their core leaves a lot to be desired... 

Inside this article we explore what modern core training is all about, how it can help hikers on the trail and how to apply this into your own training. 

Why Hikers Should Be Training Their Core

Having a strong core is essential to help stabilise the spine, allow efficient movement and help protect the lower back from pain and discomfort. 

This is important enough in day to day life. But for hikers, it is even more so.

This is because hikers are regularly exposed to extra challenges on the trail, such as:

• Uneven and unstable terrain
• Carrying a heavy pack (which is sometimes irregularly loaded)
• Slippery and slidey conditions (such as mud, shale and ice)
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These factors (plus the countless others that come with hiking) definitively add some extra strain and challenge to the body. And if the core is not strong enough, this can lead to early fatigue, pain and unwanted accidents.

Most hikers are aware that their core is important. But, unfortunately, the majority of hikers core training seems to simply consist of endless planks and sit-ups. But if this is all you are focusing on, you are really missing out...  

To get the best results, a hiker should take a more modern approach to their core training. 

The Best Core Exercises For Hikers

Modern core training is not about creating movement. It is about teaching the body to resist it. By training this, we can increase our ability to stabilising the spine in many different situations. So you can stay strong, stable and safe, no matter what the trail throws at you.

When training the core, you want to focus on three particular 'anti-movement' patterns:

Anti-Extension Exercises

Anti-extension exercises teach the body to prevent excessive ' extension (i.e. arching) of the lower back. This is very important to stay safe and pain-free, as the lower back typically wants to remain stable (instead of having an extensive range of motion). 

But this stability is often challenged while hiking through things such as posture, fatigue, heavy packs or slips and falls. One particular trouble spot for many hikers is stepping into unexpected potholes. 


By increasing the ability of our body to resist this hyperextension, we can reduce the risk of pain and discomfort in these situations and improve our hiking performance. 

One of the single best exercises a hiker can do to develop this anti extension strength is the deadbug. It is simple, effective and, if done right, can be very challenging!

Here is a an instruction video on how to do it:

As with any type of strength training, the key to improving strength over the long term is progression. And as you get stronger, there are a number of variations of the deadbug which will challenge your strength, stability and keep you moving forwards.

This video shares with you six simple variations of this exercise: 
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Anti-Lateral Flexion Exercises

Anti-lateral flexion exercises are those in which we resist side-bending. This is particularly relevant to hiking as uneven terrain, missteps, and slips are common. 

​And by training this movement, you can prevent yourself from losing your centre of mass and potentially falling or injuring yourself. This is doubly important when carrying a loaded pack

One of the best core exercises a hiker can use to develop anti-lateral flexion strength is the side plank. It is simple, has variations for all levels of strength, and requires no equipment. 

This video shows great 5-stage progression hikers can use:

If you want to get really advanced, another great variation of this exercise is the side plank with banded knee drive. This is includes some hip flexor strengthening, which is always valuable for any hiker who is tackling lots of elevation in their hiking. 
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​Anti-Rotation Exercises

Anti-rotation training improves the bodies ability to resist rotation through the lower back. This is important, as a rotation through the lower back can often be a contributing factor to lower back pain.

For hikers, the uneven and unstable nature of the trail, combined with the heavy pack, makes this area of strengthening even more critical.

Anti-rotation training can be slightly trickier to accomplish, but one of the best exercises a hiker can use here is the Pallof Press.

This requires a band and an attachment point, but it is an absolutely fantastic exercise any hiker can use to help develop anti-rotation core strength:​
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To progress this exercise, a hiker can do the same movement but with a thicker band, they can perform the exercise kneeling or stand even stand on one leg. 
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Principles of core training For Hikers
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When To Train

The most common way people incorporate core training is to tack on an extra five minutes at the end of a workout. And while this can work, it comes with some significant drawbacks...

The main issue is that this is often viewed as a 'bonus' or 'finisher' and as such, not really valued are a part of the program. This tends to lead to a lack of concentration or focus while doing these exercises and leads to a major reduction in the effectiveness of the movements.

Another issue is that if put at the end of the workout, it is the first thing to go when you are feeling tired or are in a rush. And once you do this once, it becomes easier and easier to skip this in your program. And before you know it, your core training is a thing of the past...

The best time to incorporate core training is as a programmed part of your actual workout. 

This is generally in two places:

• As part of your 'activation' stage in your warmup
• During the rest periods of your strength workout as part of a sequence

This way, you will ensure that the exercises are valued and they will always be included.

Feel The Brace

Imagine someone is about to punch you in the stomach. Can you feel how your abs, your sides and your back all contracted instinctively to protect you? This is what is known as the abdominal brace and is incredibly important to practice for your training and your trekking. 

During these 'anti-movement' exercises you should be trying your best to maintain this 'brace' constantly throughout. At first it will be difficult to maintain, but the more you concentrate the easier it will become. 

(This is also what trainers generally mean when they say 'squeeze the abs' or 'engage your core').

Progression

Like any type of exercise, the body will adapt to core exercises very quickly. To combat this, these exercises should be regularly progressed. But this does not mean just adding a couple of extra reps or a few extra seconds each week (as is common in the standard 30 day challenges so common on the internet).

Instead the difficulty and complexity of the exercises should be challenged using progressions or added load.

Aim to progress an exercise every 3-6 weeks.

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Common mistakes of core training

Crunches and sit ups

Crunches and sit ups have no place in a hikers training program. They are incredibly old school and have no real benefits which it come to your preparation. While they may give you a good 'burn' in the abdominals, there are MUCH better ways of developing core strength for hikers. 

Not following a program

Choosing random core exercises day to day will only get you so far. In order for the body to improve it needs both consistency and progression. If you are not following a program for your core training (or any of your training for that matter) you are selling your training short.

Going too fast

Performing core exercises very quickly might be good for 'the burn' but it will often minimise the effectiveness of an exercise. Control and stability is what you should be chasing. And while high speed core exercises can be effective in some advanced progressions, if you haven't worked your way up it it, slow and steady is a better course of action. 

You now have an insight into some of the best core exercises for hikers. Follow this advice, and practice these exercises consistently, and you will be greatly improve your bodies stability, balance and safety while hiking and training.

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