Workouts · Strength

Hiker Prep in 30

Step-ups, carries-style holds, and calves — legs that climb and knees that descend happily.

30 minintermediatedumbbell · benchstrengthmoderate
Why it works. Downhills injure more hikers than climbs — eccentric leg strength is the trail insurance.

Warm-up

March with high knees, easy — 60s
Ankle circles and calf raises — 45s

The workout

  1. dumbbell step up — 3 × 8 each side
    rest 60s
  2. goblet squat — 3 × 10 reps
    rest 60s
  3. walking lunge — 3 × 8 each side
    rest 60s
  4. rest 40s
  5. wall sit — 3 × 30s
    rest 40s

Cool-down

Quad stretch, each side — 45s
Calf stretch at the wall — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

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