Strength Training for Hiking: 5 Holistic Exercises

Circuit Training for Hikers & Mountaineers.

Time

6 minutes
5 exercises

Strengthen your lower abdominal muscles.

Leg Raises

Lie on your back and wedge the BLACKROLL® between your feet. Let your arms rest loosely at your sides. Engage your abdominal muscles and lift your straight legs off the floor.

Raise them as high as possible. Slowly lower your legs back toward the floor without putting them down, then repeat the movement.

Tip: To make this strength exercise even more intense for runners, extend one leg into the air and pull your toes toward your body. Be especially careful to keep your pelvis straight.

Product

Standard

Repetitions

Body part

Upper Body, Stomach, Lower Body, Hips

Training Goals

Strengthen your upper back muscles.

Rowing

Place the MULTI BAND around your feet and grasp two loops. Pull your hands toward your torso at navel level. Keep your upper body upright and still throughout the movement. Slowly extend your arms again and return them to the starting position while maintaining tension.

Tip: As you complete the movement, focus on pulling your shoulder blades back. To do this, imagine you’re pinching an object between them.

Product

Multi Band

Repetitions

Body part

Upper Body, Shoulders, Upper arm, Upper Back

Training Goals

Strengthen your lateral core muscles to build the stability you need for hiking.

Side Plank

Place your left forearm on the floor, position the BLACKROLL® under your feet, and get into a side plank. Your shoulder should be directly above your elbow, and your legs should be stretched out, one on top of the other. Make sure your body forms a straight line and your hips don’t sag.

Keep your entire body engaged and aligned. Hold this position for 30 seconds, three times. Then switch sides.

Product

Standard

Sets / Seconds

3 / 60

Body part

Upper Body, Shoulders, Upper Back, Lower back, Stomach, Lower Body, Hips, Glutes, Thigh

Training Goals

Strengthen your glutes.

Kickbacks

Place the LOOP BAND around your feet. Get on all fours. Engage your core muscles. Extend one leg backward so that it’s in line with your upper body. Pause briefly at the end of the contraction. Feel the tension in your glutes.

The movement comes exclusively from the hips. Keep your back straight at all times.

Product

Loop Band

Repetitions

Body part

Lower Body, Glutes, Thigh

Training Goals

External Rotation of the Arms

Stand with your feet shoulder-width apart, grasp the MULTI BAND with both hands, and apply light tension. Pull the band apart by rotating your arms outward at the shoulders as far as possible. Hold this position for a moment, then return to the starting position.

Make sure your elbows stay close to your torso at all times. Adjust the width of the loops according to your personal comfort.

Product

Multi Band

Repetitions

Body part

Upper Body, Shoulders

Training Goals

Resistance band