Strength training for hiking

Circuit training for hikers & mountaineers.

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

Is your next hiking holiday approaching and you want to get in shape for it? Strength training for hiking is an important part of the preparation. Wobbly legs will make your next hiking trip unpleasant. And you want to enjoy your hiking holiday, right?

Our advice: improve your overall condition for hiking.

Strength training for hiking will benefit you as a hiker or mountain climber.

Strength training for hiking:
  • Leg lifters
  • Rowing
  • Side plank
  • Donkey kicks
  • Shoulder raises
3 repetitions, rest for 20 seconds or less

The circuit training is repeated three times. After each exercise, move on to the next one. Allow no more than 20 seconds of rest. This keeps your cardiovascular system working hard.

2-3 times a week

Perform strength training for hiking two to three times a week.

1 day recovery between sessions

Give your muscles enough time to regenerate by allowing at least one day of rest between sessions.

Strengthen your lower abdominal muscles.

Leg lifters

Lie on your back and clamp the BLACKROLL® between your feet. The arms lie loosely beside the upper body. Activate the abdominal muscles and lift the stretched legs off the floor.

Product
Sets / Reps
2 / 15
Body part
Hips, Stomach
Training Goals
Strength

Strengthen your upper back muscles.

Rowing

Place the MULTI BAND around your feet and grasp two loops. Pull your hands towards your upper body at the level of your belly button. Your upper body remains upright and does not move. Slowly stretch your arms again and bring them back to the starting position under tension.

Product
Sets / Reps
2 / 12
Body part
Shoulders, Upper arm, Upper Back
Training Goals
Strength

Strengthen your lateral torso muscles and promote the stability you need for hiking.

Side plank

Place your left forearm on the floor, place the BLACKROLL® under your feet and come into side support. The shoulder is above the elbow and the legs are stretched over each other. Make sure that the body forms a straight line and the hips do not sag.

Product
Sets / Seconds
3 / 30
Body part
Hips, Shoulders, Thigh, Upper Back, Stomach, Lower back, Glutes
Training Goals
Strength

Strengthen your gluteal muscles.

Donkey Kicks

Put the LOOP BAND around your feet. Get into the quadruped position. Activate your core muscles. Stretch one leg back so that it is in line with your torso. Pause briefly in the final contraction. Feel the tension in your buttocks.

Product
sets/reps per side
2 / 12
Body part
Glutes, Thigh
Training Goals
Activation, Strength

Your strength training tools for hiking:

More routines for hiking

Regeneration after hiking
Duration
10 Min
Excercises
5
Difficulty
Beginner
Preparation for hiking
Duration
8 Min
Excercises
5
Difficulty
Beginner
Knee pain after hiking
Duration
6 Min
Excercises
3
Difficulty
Beginner

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