No matter where we hike, how long we go for, how (or whether) we train, or how much or little weight we carry, there鈥檚 one thing all hikers need: strong legs. On the trail, legs help you keep up the pace, , and maintain your balance on everything from uneven treadpath to tricky creek crossings. Ensuring yours are ready for your next adventure could be the difference between having a fulfilling trip and spending more time thinking about your aches and pains than the scenery.
Need a primer on the science of stems? We鈥檝e collected some of our best writing on it, plus a couple of personal trainer-backed exercises to help you get yours ready to tear up the trail come spring.
The problem with 鈥渉iking your way into shape鈥: Those first couple of trips aren鈥檛 much fun. If you鈥檙e looking to maximize your trail time, then doing some pre-hike training is one of the best investments of your time that you can make. We鈥檝e collected six of our favorite leg workouts鈥攊ncluding an off-the-couch conditioning plan, plus workouts for steeps, endurance, and overnight trips鈥攊n one convenient place so you can find the routine that works for you whether you鈥檙e starting from zero or trying to take your fitness to the next level.
Of course, getting strong is only half the battle: Leg injuries are an ever-present hazard for hikers, ranging from minor inconveniences like sore feet or quads to season-ending injuries like ACL tears. Learn the anatomy behind your leg pain and get mobility exercises to help you prevent and deal with it in this expert-written primer.
If you mostly spend the colder months on other pursuits, hitting the trail in spring can be a shock to your hammies. These workhorse muscles keep your knees aligned and stable, especially on downhills and uneven terrain, and play a key role in helping to support your pack weight. This three-exercise, three-times-a-week routine is designed to work your hamstrings into shape over six to eight weeks, allowing you to feel more confident tackling your first big trips of the season.
You鈥檝e probably heard the term 鈥渢rail legs鈥 before; for those of you who aren鈥檛 up on your long trail lingo, it鈥檚 the state thru-hikers reach where their muscles handle the daily stress of of the trail well enough that they鈥檙e able to keep going day after day. Turns out there鈥檚 some pretty serious science behind why it happens. In this piece, fitness columnist, personal trainer, and physical therapist assistant Lee Welton went long on how your body adapts when you hike dozens of miles day after day, and whether it鈥檚 possible to keep your trail legs after the hike is over. (Spoiler alert: It鈥檚 not.)
3 Leg Exercises Every Hiker Should Know
Kickstart your fitness routine with these exercises from 鈥榮 Six Weeks to Trail Fit class, taught by coach and guide Jason Antin
Leg Blasters
Combining several different exercises into one, this circuit is a great base to build your leg conditioning routine around.
Goblet Squats
These modified squats are easy to do with any heavy object from a kettlebell to a dumbbell to a weighted pack.
Walking Lunges
Trail your glutes, hamstrings, and more with this exercise鈥攏o weight necessary.