The Best Exercises For Uphill Hiking

As hikers, we are well aware that uphill hiking can be tough. Burning legs, red faces and heaving lungs, it can be a genuine challenge on many adventures. And if you throw a heavy pack in the mix, it can turn into a real ordeal.

When it comes to training for uphill, a hiker needs to be smart. While getting your legs strong is always going to be good, there are a few specific exercises which will help you more in this situation. This article will share with you three of the best strength exercises a hiker can do, to turn their uphill hiking into a walk in the park.

Exercises For Hiking Uphill

If you struggle with hiking uphill, more than likely no matter how much hiking you do, this isn't really going to change. Yes, you might get a bit more comfortable over time, but if you genuinely want to make a change here, and turn uphill hiking into your strongest section of the trail, than you need to be doing more.

 And the first thing any hiker should turn to here is structured strength training.  

 If done right, you can greatly increase the strength and power of your legs to help them specifically during uphill hiking.

 And today, I want to share with you a few of my favourite exercises for this:

#1 The Barbell Step Up

Without a doubt, the absolute best exercise a hiker can do to improve their strength for uphill hiking is the barbell step up.

This is the single most specific exercise a hiker can do for this situation, and it will directly impact your ability to go uphill with ease (especially if you are carrying a heavy pack).

 A few reasons why it is so great:
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• It is incredibly simple to do ⠀⠀⠀⠀⠀⠀⠀⠀⠀
• It requires relatively minimal coordination or concentration
• Back friendly⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Easy to load up⠀⠀⠀⠀⠀⠀⠀⠀⠀
• Incredibly specific to the trail!⠀⠀⠀⠀⠀⠀⠀⠀⠀

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If you are doing this, a few points to remember:⠀⠀⠀⠀⠀
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1.  Make sure you are pushing your weight through your front heel (and not the toe) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Try to avoid pushing off your back leg (*I probably could have done better on this one in my demonstration
3. Try to control your descent as you return to the floor (and avoid dropping straight down) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Ensure your knee doesn't collapse inwards⠀⠀⠀⠀⠀⠀⠀⠀⠀

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Now if you are not 100% confident with a barbell on your back, holding a couple of dumbells or wearing a weights vest can be just as effective.


#2 The Front Squat

One of the single best exercises a hiker can do to improve their power uphill is the barbell front squat.

In my opinion, just about everyone should learn to squat with Goblet Squats (holding a dumbbell on your chest). But as time goes on, and your legs get stronger, it can be pretty tough holding onto that dumbbell.

Now the next step that most people take next here is to try out the barbell back squat (putting a barbell across the back of your shoulders). While this is a great exercise if you do it well, unfortunately, it is pretty easy to get wrong.

A great alternative to this is the barbell front squat. By holding the barbell on the front of your shoulders, you can keep your torso upright and really eliminate much of the risk of hurting your back.

 It is great for:

• Building strength in the quadriceps
  
• Developing core strength
  
• Improving mobility through the hips
  

And training this exercise will directly help your legs power up those steep uphills!

Now to be completely honest, it will feel a bit weird at first. And many people find it quite uncomfortable... but if you stick with it, and learn it properly, it can be one of the VERY best exercises you can do to get your legs mountain strong!

If this exercise is a bit too advanced for you, a great place to start is the goblet squat. This will work the same muscles and have the same benefits, but only requires a dumbbell instead of a barbell:

#3 Single Leg Calf Raises

One area which is often neglected by hikers, but is so incredibly important for uphill hiking is calf strength.

The calves are incredibly important at helping your legs propel you uphill. And most hikers will be familiar with that dreaded calf burn when going up steep inclines (not to mention that resulting stiffness the next day!).  

To combat this, calf strengthening should be made a priority. And while it can be incredibly boring to complete for many, it needs to be done!

 Probably the best exercise for this, is the single-leg, loaded calf raise.

 A few tips for this:

• Use a pack, dumbbell or barbell to load this up
• Keep it slow and controlled throughout
• A pause at the top is always good

If you struggle with this version, feel free to do this body weight or on two legs.

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Now there is a lot more that goes into best preparing a hiker for uphill hiking (such as mobility, muscular endurance,  hill intervals, antagonist strength etc.) but master these three exercises, and I guarantee you will notice a big difference on your ascents.

If you do struggle with uphill hiking, and you wanted some help with a comprehensive, specialist training program to get you ready for the hills, you can find the help you need here:

The Online Summit Program