Whether you’re preparing for an upcoming trek or want to stay strong between hikes, strength training is essential for hikers. These ten exercises target the specific muscles and movement patterns needed for hiking performance, endurance, and injury prevention.
You can complete all ten exercises in just two strength-focused sessions per week. No gym required — a set of dumbbells, a step, a resistance band, and a stability ball are all you need.
Why Strength Training Matters for Hikers
Hiking demands more than cardiovascular fitness. Every step on uneven terrain requires strength, stability, and control — especially under load. Here’s what strength training helps with:
- Powering up steep inclines
- Controlling descent and reducing knee strain
- Stabilizing hips and ankles over rough terrain
- Supporting a heavy pack without fatigue
- Preventing overuse injuries
In short, strength equals longevity on the trail.
10 Essential Strength Exercises for Hikers
Grouped into three categories — lower body, core/stability, and full-body — these exercises develop the foundational strength every hiker needs.
Lower Body Strength
1. Bulgarian Split Squats
Muscles: Quads, glutes, hamstrings
How to: Elevate your back foot on a bench. Lower your back knee toward the ground while keeping your front heel grounded.
Reps: 3 sets of 8–10 per leg
2. Step-Ups
Muscles: Glutes, quads, calves
How to: Step onto a bench or box, drive through the heel, and raise your opposite knee. Slowly return.
Reps: 3 sets of 10–12 per leg
3. Dumbbell Deadlifts
Muscles: Hamstrings, glutes, core
How to: Hold dumbbells, hinge at the hips, and lower the weights along your legs. Stand tall by squeezing your glutes.
Reps: 3 sets of 8–10
4. Glute Bridges or Hip Thrusts
Muscles: Glutes, lower back
How to: Lie down, bend your knees, and lift your hips off the floor. Use a bench and add weight for more challenge.
Reps: 3 sets of 15
Core + Stability
5. Bird Dogs
Muscles: Core, shoulders, glutes
How to: From hands and knees, extend the opposite arm and leg. Pause, then return with control.
Reps: 3 sets of 8–10 per side
6. Deadbugs
Muscles: Deep core stabilizers
How to: Lie on your back, arms and legs in a tabletop position. Lower your opposite limbs without arching your back.
Reps: 3 sets of 10–12
7. Side Planks with Leg Lifts
Muscles: Obliques, hip abductors
How to: From the side plank, lift your top leg and lower it with control.
Reps: 2 sets of 10–12 per side
8. Ball Pass (Legs to Arms)
Muscles: Core, coordination
How to: Pass a stability ball between hands and feet while maintaining back contact with the ground.
Reps: 3 sets of 10
Full Body + Power
9. Kettlebell Swings
Muscles: Glutes, hamstrings, posterior chain
How to: Drive hips forward to swing the kettlebell to chest height, keeping core engaged.
Reps: 3 sets of 15–20
10. Band Monster Walks
Muscles: Glutes, hips, lateral stability
How to: In a half-squat, walk forward/backward with a resistance band around your thighs or ankles.
Reps: 2 sets of 20 steps in each direction
How to Structure These Into Your Week
These exercises are best split into two strength-focused workouts per week. Here’s an efficient sample plan:
Day 1 – Strength Session A
- Bulgarian Split Squats
- Dumbbell Deadlifts
- Deadbugs
- Side Planks with Leg Lifts
- Kettlebell Swings
Day 2 – Strength Session B
- Step-Ups
- Glute Bridges / Hip Thrusts
- Bird Dogs
- Ball Pass
- Band Monster Walks
Optional: Add a pack walk, hike, or zone 2 cardio session between strength days for additional endurance.
Programming Tips
- Perform 2–3 sets per exercise
- Use a moderate to challenging weight with good form
- Rest 30–60 seconds between sets
- Focus on quality movement, not speed
Need More Structure?
For a complete hiking training approach that blends strength, endurance, and mobility:
➡️ Explore my 12-Week Hiking Fitness Plan
➡️ Get 1:1 Virtual Coaching for Hikers
Save or Share This Plan
Want a printable PDF version? Or a video breakdown of these exercises? Contact me here.
And don’t forget to share this post with a friend or hiking group!
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