Home Strength Workout For Hikers

In this article I share a dead-simple strength workout a hiker can do in the comfort of their home. 

All you need for this workout is a backpack and a step. And it can be a great option to help build up strength, control and stability for the trail. 

​This is how you do it: 

Getting Strong For Hiking At Home 

The Workout

(See further down on this page for video examples of all exercises)

* Begin with by warming up for 5 minutes (you can do anything that will get the body moving and loosen any tight muscles)

2a) Step Down x 10 reps (each leg)
2b) Tall Kneeling Overhead Press x 15
2c) 3 Cone Balance Drill x 4 rotations (each leg) 
2d) Any stretch for 60 seconds (your choice) 

*Repeat 3-4 times with no rest between exercises 

This whole workout should take no more than 20 minutes. Keep each exercise slow, steady and controlled. And each time you do it, try to make things slightly more difficult for yourself (by adding some extra weight, repetitions or time to each exercise).

The Exercises 

This workout incorporates the following exercises: 

The Step Down

This is one of my favourite exercises to help develop single leg quadricep strength and control. Very relevant for helping hikers on steep descents. And also very useful for building up stability through the ankles, knees and hips. 

1. One one leg, slowly drop heel down to floor.
   
   
2. If you feel this uncomfortable in the knee, ensure youare pushing your hips back (so you can always see your big toe)
   
   
3. The knee will probably want to collapse inwards, you you need to ensure it is pushed slightly outwards.
   
   
4. Go SLOW here. There is minimal point doing this exercise too quickly.
   
   
5. If this exercise seems too easy, simply increase the height of the step.
   
   
6. At the top of each repetition try to squeeze the quads and the glutes (bum) on tight.

* You should feel this exercise in the quads (front of thighs) and glutes (bum).

*If this is too difficult, use 1 or 2 trekking poles for balance

**If this is too easy, use a higher step or add some weight (with dumbbells or a pack) 

Tall Kneeling Overhead Press 

This exercise is a simple option to develop strength through the shoulders. It can be beneficial for any hikers who feels like they lack upper body strength, and can be useful if preparing to carry a heavy pack. 

1. Start on your knees (put a matt/pillow underneath if you need)
2. Squeeze abs tight
3. Push pack straight above head (try to avoid leaning your torso back too much)
4. Slowly lower for 3-4 seconds
5. Repeat

*If this is too easy, use a heavier weight 

3 Cone Balance Drill 

This exercise is a great option for developing balance. It is very useful for any hiker who might struggle on uneven terrain or those who want to build ankle stability. 

1. Stand on a folded up yoga mat, a pillow or a foam pad) 
   
   
2. Have a slight bend at the knee (the foot on the floor) 
   
   
3. Reach out and touch each cone in sequence (trying to keep everything controlled and minimise jerking/falling)

*If this is too difficult, do this from the floor (without a matt)

*If this is too easy, use lower cone s

Workout Tips 

​Here are a few tips to help you get the most out of this workout:

• To get the most of any workout, we need to ensure that we progressively make it more difficult over time (and apply the principle of 'progressive overload). To learn more about this topic, you can check out this presentation: Progressive Overload For Hikers
  
  
• In isolation, one workout will only do so much for your strength. To learn how to create your own strength workouts for hiking, you can access our free strength training mini-course for hikers here: Getting Started With Strength Training For Hiking​

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