By Di Westaway | Chief Adventure Chick and Founder of Wild Women On Top
Badass hikers aren’t born, you have to train to become one. In addition to learning advanced hiking and backpacking skills, you need to train your bum, legs and core as well as keeping your body supple. Here are five functional exercises that work the big muscles and smaller stabilizers in your legs and glutes to help you become a badass hiker. They’re called functional exercises because they mimic natural movement, getting all your muscles working together synergistically like they do when you hike. The exercises also incorporate various degrees of instability to help you develop better balance for walking on rough trails and terrain.
Squats
The squat targets all the big muscles in your legs, glutes, hamstrings, and quadriceps. If you want extra resistance once you’ve perfected the technique, increase the weight in your backpack so you build greater strength.
Stand with feet shoulder-width apart, standing tall. Begin the squat by switching on the front core muscles which tilt the pelvis towards the front ribs while simultaneously tipping the torso forwards as you sit the hips backwards (like sitting on the loo). Slowly lower using the glutes to a 90 degree leg position, with weight evenly distributed through the whole foot. Return to standing using the glutes, keeping the pelvis tucked and the spine straight, powering through the whole foot including the big toe and keeping the head upright throughout. Do 10-15 reps per set.
Lunges
Lunges strengthen your glutes, hamstrings, quads and core to prepare you for hiking rocky trails and uneven terrain. Once you’ve mastered the basics, you can add weight in your backpack for greater strength.
Stand feet together, core engaged, spine lengthened, and chest lifted and take a big step forward with your left foot. Lower straight down so your front left knee tracks over the top of your shoe and your back right knee points down toward the floor. You are on your back right toe. Push back using the glutes strongly to the starting position. Repeat on the right leg. Keep alternating. A good place to start is with 10-12 lunges on each leg and work your way up to three sets.
Do Walking Lunges: Walking lunges are the same as basic lunges, except you alternate legs and you keep walking (moving) forward. Focus on excellent technique engaging the core and glutes with each lunge. If you’re not sure how to do them, consult a qualified trainer or physio to help you perfect them. It will be a great investment in a lifetime of healthy hiking knees. Do 10-15 reps on each side.
High Step Up
The High Box Step Up is a challenging exercise that targets the hamstrings, glutes, and quads. Extra instability is introduced when you increase the height of the step, forcing the stabilizer muscles to work together to keep you balanced. This exercise also provides a great hamstring stretch and is used when hiking rough, rocky trails.
Place one foot on a platform slightly higher than your knee and drive forward, pressing down through your heel to lift your other leg. Then reverse the motion, controlling the descent to avoid jarring the leg on the way down. It’s harder than it looks. Do 10 reps for each leg.
Burpees
This is an advanced compound exercise requiring a strong core but it is great for improving strength, endurance and agility to turn you into a badass hiker.
Stand with your feet shoulder-width apart, weight evenly distributed and your arms at your sides. Lower your body into a squat and then place your hands on the floor directly in front of you. Shift your weight onto your hands as you jump your feet back to softly land on the balls of your feet in a plank position, engaging the core strongly. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air to get the full benefit and prevent injury.
Jump your feet back to where they came from in a squat behind your hands then reach your arms over head as you explosively jump up into the air. Land and immediately prepare for the next burpee. Start with 5 and work up to 20, remembering quality trumps quantity.
Mountain Climber
This exercise works to strengthen your core and legs, and give you a cardio burn.
Start in a plank. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air to get the full benefit and prevent injury. Bend your knee in towards your nose, crunching into your core, and then send it back out to plank position. Repeat on other leg. Continue alternating legs, increasing the pace to get your heart rate up. Start with 20 seconds and work up to a minute.
The best way to get fit for hiking is to hike, but that’s not always possible. These exercises are a great way to compliment your hiking workouts, and you can do them anywhere – no equipment required!
Want to get hike-fit? Our Coastrek Training program includes a full 12 week or shortened 6 week program for you to follow to get fit for your chosen distance, for any fitness level starting from 5km (always check with your health professional before undertaking any new fitness regime). We give you lots of support, hints & tips along the journey to ensure you are fit and ready for event day. Join us!
