The Best Exercises For Hikers: The Step Down

​When you are training for hiking you would be crazy not to include step downs in your preparation. They are absolutely amazing for building specific hiking strength, reducing knee pain and improving stability.

But many hikers may scoff at this humble exercise and say that it is 'too easy'.

Well, we have you covered there!

At Summit Strength we have an 8 Stage Progression which we take our trekkers through. So no matter how strong you may be, we always have an option for you...

The 8 Stage progression To
bullet proof YOUR knees and get mountain Strong Legs!

Why Train The Step Down

The step down is one of the most important movement patterns for trekkers to train. 

It's main focus is on:

• Strengthening the Vastus Medialis Oblique (the medial part of your quadriceps - which is the bodies primary knee stabiliser)
  
• Strengthening the glutes (another important knee stabilisier)
  
• Improving ankle stability
  
• Building single leg strength

Here is our 8 Stage Progression:

*If you feel any knee pain during these progressions, go back to the preceding step. If you continue to feel pain, see a physio for guidance.

Progression #1: The Step Down

It is crucial to get this stage right before progressing. This level is appropriate for just about anyone. 

*You can adjust the difficulty by changing the height of the box.

Progression #2: The Poliquin Step Up

Coined by the late Charles Poliquin, this progression alters the angle of the ankle to put greater emphasis on the VMO. You should feel a good burn through the inner quad as it switches on the stabilise the knee.

Progression #3: Peterson Step Up

Probably the most technically complicated exercise in these progressions, the Peterson Step Up is incredibly specific for trekkers. By loading up the muscles while you are on your toes, this really mimics your movements on the trail. 

​Progression #4: Eccentric Box Pistol Squat

Here we moving into our first pistol squat variation.

The goal of this exercise is to develop strength through the 'eccentric' (lowering) portion of the movement. It is very important to keep this half of the movement, slow and controlled (and no dropping).

Progression #5: Box Pistol Squat

The next step adds the concentric (upwards) phase back into the equation. 

At first you might need a little 'rocking' to get off the box. As you get stronger, try to minimise this rocking until it turns into just a slight touch between your bum and the box.

​Progression #6: Band Assisted Pistol Squat

Now we are increasing the range of motion and moving very close to a full pistol squat...

Holding a band overhead (or alternatively a TRX or ring) will aid with stability while doing this exercise.

Try to limit how much you pull on the band as much as you can.

*If a full range is too difficult, use a bench/chair beneath you to limit your depth.
​ (as demonstrated at the end of the video)

​Progression #7: Weighted Pistol Squat

Pistol squats are one of the few exercises in which holding a weight makes things easier.

​In this progression choose a small weight (dumbbell, plate, water bottle) and hold straight out in front.
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​Progression #8: Pistol Squat

The full blown pistol squat. This is an impressive feat of strength for anyone to achieve.
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​And there you have it. The full progression to use towards pain free knees while hiking and some incredibly specific trekking strength.  And while not everyone will be able (or need) to progress through the full 8 stages, this is a great road map to use when programming progressions.
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