Preparation for hiking

Warm-up exercises for hikers.

Duration
8 Min
Excercises
5
Difficulty
Beginner
Products used in Routine
Mini
Standard
Loop Band
Multi Band

Optimally prepare your muscles before a hike. Incorporate this warm-up routine when preparing for a hike. By activating the muscles, you'll ensure that you move more efficiently and healthily. This in turn improves your mind-muscle connection and reduces the risk of injury.

This preparation for hiking does not replace strength or coordination training. Build up strength & condition several weeks before your long hike.

Ideally, perform the following exercises as part of your preparation for hiking. The bands fit in any rucksack and guarantee complete muscle activation. So, don’t forget to pack them.

Exercises to prepare for hiking:
  • Activate soles of the feet
  • Calf muscle activation
  • Crunches
  • External shoulder rotation
  • Lateral raises

Painful feet after hiking are not uncommon. Release tension in the sole of the foot and counteract foot pain after hiking.

Activate soles of the feet

Stand upright. Place the MINI under the sole of your foot. Quickly roll the foot back and forth from heel to toe. Apply pressure to different parts of the foot (heel, ball, outside and inside) by shifting your weight.

Product
seconds per side
60
Body part
Foot
Training Goals
Recovery, Mobility

Relieve tense calves and ensure less heavy legs after hiking.

Calf muscle activation

Start in the long seat. Bend the left leg and place the right calf on the BLACKROLL®. Support yourself with your hands next to your buttocks. Lift the buttocks and start the rolling movement by bending and stretching the left leg, roll out the calf region quickly.

Product
seconds per side
60
Body part
Lower legs
Training Goals
Activation

Activate your body centre before hiking.

Crunches

Lie on your back on the floor. Place the STANDARD between your right knee and right elbow. Apply pressure to both ends of the fascia roller.

Product
seconds per side
60
Body part
Stomach, Core
Training Goals
Activation

Stabilise your shoulder girdle. This exercise has a preventive effect and ensures a healthy shoulder posture.

External shoulder rotation

Stand upright and wrap the LOOP BAND around your hands. Turn your palms upwards and keep your shoulders and shoulder blades back-down. Rotate both arms outwards.

Product
Sets / Reps
2 / 12
Body part
Shoulders
Training Goals
Activation, Strength

Activate your shoulder girdle and ensure a healthy shoulder posture.

Lateral raises

Stand on the MULTI BAND in a hip-width stance. Hold one end in tension in each hand, upper body remains upright.

Product
Sets / Reps
2 / 12
Body part
Shoulders
Training Goals
Strength

Your tools to prepare for hiking :

More routines for hiking

Strength training for hiking
Duration
6 Min
Excercises
5
Difficulty
Beginner
Knee pain after hiking
Duration
6 Min
Excercises
3
Difficulty
Beginner
Loosen hardened calves
Duration
23 Min
Excercises
7
Difficulty
Beginner

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