Comment FHN for my free guide with the top 5 strength exercises every hiker should do. Step ups are one of the best strength builders for hikers, and small setup changes let you target different muscles depending on what your body needs. 🦵Quad-Focused Step Up *Shorter stride *Let the knee travel forward over the toes *You’ll feel more load through the quads and front of the knee *Great if you’ve had recurrent anterior knee pain or feel weak through the quads Note: if you currently have knee pai
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Comment FHN for my free guide with the top 5 strength exercises e…
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4 leg day exercises for HIKERS 🥾 1. Step-Ups Muscles worked: Glutes, quadriceps, hamstrings, calves, foot and ankle stabilizers Benefit for hikers: Builds single-leg strength for steep climbs, improves balance and control on uneven terrain, and trains the hips and knees to handle load safely when stepping up onto rocks, roots, or stairs on trail. 2. Forward Lunges Muscles worked: Quadriceps, glutes, hamstrings, calves, core stabilizers Benefit for hikers: Mimics stepping forward on the trail, i
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4 leg day exercises for HIKERS 🥾 1. Step-Ups Muscles worked: Glutes…
68.9K views4 months ago
FacebookFit Hiker Nation
Comment FHN if you want my free guide: Top 5 Strength Exercises for Hikers! I always recommend starting with forward step-ups — they’re your foundation for stronger climbs and easier descents. You can load them heavier (and progress the weight you use faster), which is what actually signals your body to build stronger muscles, tendons, and connective tissue. That strength then carries over into every direction — your body just handles more stress better. But there’s huge benefit to training in t
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Comment FHN if you want my free guide: Top 5 Strength Exercises f…
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Comment KNEES and I’ll send you the link to the program! These 5 exercises are some of my top picks for building bulletproof knees — because they go beyond just working the quads. They build strength, stability, and control where it matters most on the trail. 1️⃣ Heel-Elevated Squats 🎯Targets: Quads, knee mobility 💪🏼Helps with: Building strength and control through a full range of motion — especially useful for climbing, scrambling, and steep ascents. Recommended: 3 sets of 8–12 reps focusing
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Comment KNEES and I’ll send you the link to the program! These 5 e…
25.6K views10 months ago
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Training for a big hike? 🥾 Save these 10 strength and stability exercises: 1. Single Leg Deadlift 2. Hip Flexor KB Raise 3. Single Leg Glute Bridge 4. Banded Hip Flexor March 5. Deficit Tibialis Raise 6. Single Leg Soleus Heel Raise 7. Goblet Lateral Step-Down 8. Deficit Calf Raise 9. Band-Assisted Reverse Nordics 10. Band Pull Through Comment TREK and tell us your next adventure. We’ll send you a free 1-week sample of our beginner-friendly trek training plan. #trekking #mountainfitness #mounta
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Training for a big hike? 🥾 Save these 10 strength and stability exercises…
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Comment FHN if you want my free guide on the top 5 strength exercises for hikers! 💪🏽 Want to hike longer, feel stronger, and prevent injuries? Here are 3 underrated moves that build trail-ready strength and stability 👇 1️⃣ Hip Flexor Lifts — Build uphill power knee drive - Place your foot in a kettlebell and standing at the edge of a platform raise your knee toward your chest - You can also strengthen this muscle group using a band or cable machine - 3×10-12 reps/side 2️⃣ Heel Raises — Streng
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Comment FHN if you want my free guide on the top 5 strength exerci…
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How to train for hiking: The 10 best exercises you can do
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