How to Train to Hike: 5 At-Home Exercises

How to Train to Hike: 5 At-Home Exercises

Short local treks are the greatest preps for longer trips, but some training is also necessary to improve your equilibrium, strength, and tough terrain resilience. Including several short hikes in your training will allow your body to adjust to varied types of surfaces and steep hills.

It also gives you the opportunity to practice carrying and using your hiking gear. To help you strengthen your endurance, you can also try increasing your distance by 10% each week. 


5 Hiking-Training Exercises You Can Do at Home

Here are the 5 at-home exercises you can do to train yourself to hike.


Goblet Squats

Hiking Workouts


Hikers will benefit from goblet squats since they engage all of the larger leg muscles, including the quads, hamstrings, and glutes.

This is a wonderful exercise to have in your arsenal because these are the muscles you utilize the most while hiking. They’re also simple to do as an extra benefit! Increase the weight you use as you get stronger, or perform the squat on a BOSU ball to provide a challenge to your core and balance.


How to Do it

  1. Hold a dumbbell or kettlebell between your hands, close to your chest. The distance between your feet should be hip-width. Keep your weight on your heels when you stand.
  2. Inhale and thrust your hips backward as if reaching for a chair using your bottom.
  3. Also, avoid bending your knees inwards and keep them directly over your feet. Ensure that your core is activated, your chest is up, and your back is straight.
  4. Return to the starting position by exhaling and pressing through your heels. Repeat for a total of 10-15 repetitions per set.



Hiking training - Push Ups


Runners and hikers put their bodies under a lot of strain over time. If you use your leg muscles a lot, you’re putting a lot of tension on your upper body.

As you strain your body to travel longer distances, your sprinting, walking, and hiking posture may suffer. Some people have a tendency to slouch, which reduces their workout effectiveness and increases their risk of exhaustion and injury.

When you do push-ups, you’re strengthening your core and upper body muscles, as well as some thigh and glute muscles. When you run, hike with weight, or walk, your core can help you maintain the optimal posture for longer and boost your control.

You can breathe a little easier, strengthen your bones better, and move efficiently with proper biomechanical movement that can be supported by arm, torso, and leg muscle strength as you maintain your posture and gain greater control.


How to Do it

  1. Start in a plank position with your toes curled under and your hands directly beneath your shoulders. Next, straighten your arms, back, and legs.
  2. Lower yourself until your nose is several inches above the ground, keeping your elbows pulled in and your back and hips straight.
  3. To push up, straighten your arms till they’re fully stretched. Repeat.

Tip: To increase the effort, slowly lower yourself to the floor and then push yourself up as rapidly as possible.


Walking Lunges


Lunges help to strengthen the legs, hips, and core and develop your balance. In addition, downhill hiking strength is also improved by lunging down a slope.


How to Do it

  1. Stand tall and use your core muscles. Take a large stride forward with your right foot and descend into a lunge position. At the bottom of the lunge, bend both knees to a 90-degree angle.
  2. The front foot should bear the majority of your weight. Drop into the next lunge by stepping forward with your front foot while carrying your left foot forward. Make sure your knees are aligned with your ankle/foot and aren’t tilting left or right. To boost the intensity, use a weighted pack.


Downhill Lunges

Hiking Workouts - Downhill Lunges


Lunges are a great exercise for hikers in general. It improves your balance while strengthening your leg muscles. Downhill lunges, on the other hand, are superior. 

Many hikers believe that the most difficult aspect of hiking is climbing. The descent, on the other hand, will cause soreness in your quads. Downhill lunges will help you prepare for this by developing your balance and core.

These will not only build your stabilizer and core muscles but will also strengthen your quads for any sharp slopes. 


How to Do it

  1. Look for a gentle descent that will be simple to handle. Maintain a straight upper body with a relaxed chin and back shoulders. 
  2. With one leg, take a step forward and lower your hips until your front knees are bent 90 degrees. Rather than being forced forward over your toes, ensure that your knee is precisely over your ankle.
  3. As you stand back up, keep your weight on your heels. Then, with your back leg, take a step forward, bringing your two feet together at the end. Repeat the exercise starting with the opposite leg. 
  4. Work your way up to 50 yards of downhill lunges gradually.




This is a more advanced compound workout that necessitates a strong core, but it’s wonderful for increasing strength, endurance, and agility to help you become a badass hiker.


How to Do it

  1. Standing with your feet shoulder-width apart, weight well distributed, and arms at your sides is a good way to start. 
  2. Put your hands on the ground straight in front of you after lowering your body into a squat. Next, put your body weight onto your hands as you bounce your feet back to delicately land in a plank posture on the balls of your feet, focusing on your core. Your body should make a straight line from your head to your heels.
  3. To obtain the most benefit and avoid injury, don’t let your back droop or your butt stick up in the air.
  4. Return your feet to their original position in a squat behind your hands, then reach your arms over your head as you leap into the air. 
  5. As soon as you touch down, begin preparing for the next burpee. Start with five and work your way up to twenty, noting that quality always takes precedence over quantity.



Hiking might be challenging for individuals who are not in good physical condition. If it’s been a long time since you’ve gone hiking, make an extra effort to prepare for your adventure. If you’re not careful, even a vigorous single-day hike might leave you sore and exhausted.

You’ll be able to appreciate the hike more if you get in shape ahead of time. Crunches, lunges, and even lengthy, brisk walks can all be incorporated into your program. What matters is that you put in the effort and raise your heart rate so that your body is prepared for the task.

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