A DIY Fitness Regimen for Preserving Hiking Agility
Ready to stay sharp for hitting the trails? Here's an easy-peasy, safe approach to exercising at home and keeping your hiking muscles in tip-top shape during those chilly, muddy months.
Just like you can't wait to get back on the water for some paddling or hop onto a rock for some climbing, let's try these workouts to keep your hiking skills in check — without leaving your living room!
We caught up with Kathy Ellis, M.S., a licensed personal trainer, certified yoga instructor, and volunteer with the AMC's New Hampshire chapter. She's a dream when it comes to training individuals of all fitness levels, from private studios to corporations, and currently works as a health and corporate wellness consultant.
Now, you might have heard some folks saying that nothing compares to the real deal — hiking — when it comes to mastering your mind and body. We get it. But Kathy believes that building a strong foundation of muscular strength, endurance, and flexibility prepares you for optimal performance, fun, and less pain on the trail. Lucky us!
She put together a fabulous at-home strength and conditioning circuit, designed just for hikers, so when the trails open back up, we're ready to explode out of the gates! For the best results, she recommends doing 2 to 4 rounds of the entire circuit 2 to 3 times per week.
Remember to always talk to your primary care provider before starting (or increasing the intensity of) any workout program.
Warm-Up
First and foremost, warm up for at least 5 minutes to get your blood flowing and muscles loose. Roam around the house, go up and down stairs, if available, or try moves like arms circles, shoulder circles, controlled hip swings, or body weight squats and lunges.
1. Reverse Lunge off Step with Knee Lift
Works wonders for your glutes, hamstrings, and core. Begin with both feet on the bottom step, facing up the stairs. Take a step backwards into a lunge with your right foot, bringing the right knee as low as feels comfortable without touching the floor. Power through the supporting left leg to shift back up over the step, lifting your right knee in front of you (balancing on the supporting leg, if possible). Without touching the step, step back again and repeat 10 times on the right side, then onto the left.
What you need: A standard stair or a 6- to 12-inch stepWhat you need to do: 10 reps on each side
Modifications: Add resistance by wearing your pack, or holding free weights by your sides.How it helps hikers: This builds strength and power for those steep inclines, scrambles, and stabilizes those wobbly descents.
2. Spinal Balance with Knee to Elbow Touch
This is amazing for building your core strength to prevent pain and strain. Begin on all fours with fingers spread wide, shoulders stacked over wrists, hips stacked over knees, lifting your right arm up while lifting your opposite leg backwards and flexing your foot. Exhale as you pull your right elbow and opposite knee in to touch, inhale as you extend your right arm back out, and lift your opposite leg backwards. Repeat 10 times on the right side, then the left.
What you need: A mat or towel for your kneesWhat you need to do: 10 reps on each sideHow you should flow (pace): Move with your breath
Modifications: N/A
3. Kneeling Half Stand-Ups
This torch your glutes, hamstrings, and quadriceps, those vital muscles for a steady descent. Begin in a half-kneeling position, kneeling on a mat with one knee up, the other on the floor. Using a cushion if needed under the knees, shift your weight into the "up" leg and press into the floor to come up into a half-squat, keeping knees slightly bent and feet shoulder-width apart. Lower back down to a kneeling position, then step up to the half-squat position to complete the rep.
What you need: A mat or towel for your kneesWhat you need to do: 20 repsModifications: Wear a pack or hold free weights to add resistanceHow it helps hikers: Feels the burn! This move builds strength and endurance in the quadriceps, stabilizing your knee joint during a descent.
4. Downward Facing Dog to High Plank
Stretches out your shoulders, upper back, abs, lower back, glutes, hamstrings, and calves. Begin in a downward facing dog, then inhale as you shift your hips forward into a high plank, your fingers spread apart and shoulders over your wrists. Exhale as you lower back into a downward facing dog, pressing your upper body toward the tops of your thighs while pressing your heels back toward the floor. Inhale and shift back to a plank, finding more space and a deeper stretch with each exhale.
What you need: A matWhat you need to do: 15 to 20 repsHow you should flow (pace): Move with your breathModifications: N/A
5. Single Leg Squat off Step
Works your glutes, quadriceps, and core, helping you with those tricky descents. Stand tall on a step, facing down the stairs. Lift one leg out in front of you. Balancing on the opposite leg, bend your knee and slowly lower your hips until the heel of the extended leg lightly touches the floor. Push back up to the starting position. Complete 10 repetitions on one side, then switch to the other.
What you need: A standard stair or 6- to 12-inch stepWhat you need to do: 10 reps with each legHow it helps hikers: Deceleration and knee stabilization to reduce pain during a descent.
6. Side Plank with Rotation
Hits your obliques, shoulder, hips, abs, and lower back. Set up for the side plank by lying on one side with your feet stacked one on top of the other. Lift your hips to come into a side plank, then exhale, sweep the top arm down toward the floor as you rotate your rib cage downward. Revive, bringing your arm back up. Complete 10 reps on each side.
What you need: A matWhat you need to do: 10 reps on each sideHow you should flow (pace): Move with your breathModifications: N/A
7. Curtsey Lunge with Knee Lift
Those fantastic for stability on boulders and rocky terrain. Start from a standing position with feet shoulder-width apart, then step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle. Return to standing, lifting your left knee in front of you to hip height. Repeat this 10 times, and then switch to the other leg.
What you need (optional): Wear a pack or hold free weights to add resistance.What you need to do: 10 reps on each sideHow it helps hikers: Helps stabilize your hips, making you more confident navigating boulders and rocky terrain.
Cool-down
Fear not, we haven't forgotten about the cool-down! Kathy suggests these two stretches to help you wind down after your routine:
Pigeon Hip Opener: Stretches your piriformis and psoas. From a downward facing dog position, bring your right knee forward, placing it just outside your right hand. Shift your hands closer together in front of you, and extend your left leg behind you. Pull your right heel in toward your left hip, or if your hips are more open, scoot your right foot away from you. Make sure your left hip stays square to the mat. Walk your hands out in front of you, or come down to your forearms, allowing your torso to relax over your right knee. Hold here, taking slow breaths for 30 to 90 seconds. Repeat the stretch on the other side.
Modifications: Can do this supine (lying on your back, opposite-down four stretch) or seated in a chair (cross ankle over opposite knee and lean gently forward).
Assisted Hamstring Stretch: Lie on your back, place a strap or towel around your foot, and hold the ends of the towel to gently lift your leg up. Keep your knee as straight as you can and hold the stretched position for at least 30 to 90 seconds.
Enrichment Data: Maintaining hiking fitness indoors or at home during winter or mud season calls for a combination of strength, endurance, and flexibility training — as recommended by both a licensed personal trainer and a certified yoga trainer. A practical, expert-approved routine includes the following:
Strength and Endurance— Bodyweight calisthenics— Lunges and step downs— Calve raises— Deadlifts with kettlebells or bands— Stair climbing
Cardiovascular Fitness— Indoor cardio (jumping rope, brisk walking in place, cycling on a stationary bike for 30–75 minutes)— Interval training
Flexibility and Mobility— Yoga and stretching— Recovery breathing and stretching
Sample Weekly At-Home Routine:
| Day | Focus | Example Exercises/Activities ||-------|-------------|----------------------------------------|| Monday| Strength | Squats, lunges, step downs, push-ups || Tuesday| Cardio + Yoga| Cycling/rope, yoga, stretching, recovery || Wednesday| Active Rest | Light walk, gentle yoga, recovery || Thursday| Strength + Cardio | Deadlifts, calisthenics, interval cardio|| Friday | Yoga/Stretching | Sessions targeting hips, legs, and back|| Saturday | Cardio + Calisthenics| Stair climbing, pull-ups, lunge variations || Sunday | Rest/Active Rest | Gentle stretching, mobility drills, recovery |
This approach guarantees comprehensive preparation for hiking, focusing on strength, endurance, flexibility, and mental resilience — the core elements for trail readiness, as endorsed by fitness professionals.
- To maintain your health-and-wellness and keep your hiking skills sharp during the chilly, muddy months, consider trying a home workout circuit designed specifically for hikers, as recommended by Kathy Ellis, a licensed personal trainer and yoga instructor.
- Post-workout, incorporate stretching exercises such as the Pigeon Hip Opener and Assisted Hamstring Stretch into your routine. These will help with flexibility and mobility, essential components of trail readiness, as emphasized by fitness professionals like Kathy.
