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The Most Effective Exercises To Prep For Hiking Season, Trainer Says

Your next hike is right around the corner, and it's time to gear up.
FACT CHECKED BY Alexa Mellardo

We're a few weeks away from spring, and many of us are excited to get active outside again. One of the most popular outdoor activities during this beautiful time of year is hiking, and it's clear as to why. In addition to soaking up some picturesque scenery, there are many health benefits to going on a hike. This activity is great for getting in your daily steps, burning calories, and improving your heart health, endurance, and mood. In order to fully ring in this special season, we've put together the most effective, trainer-approved exercises to prepare for hiking.

If you've been sedentary throughout the winter or have a long hike coming up, I recommend adding lower body strength training exercises to your routine to help prep. When it comes to improving your hiking skills, you need to choose exercises for your legs that build strength and endurance.

Below are four exercises to prepare for hiking. You can incorporate them into your regular routine, and get pumped for your next hiking adventure. Read on to learn more, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Goblet Squat

trainer doing goblet squat exercise
Tim Liu, C.S.C.S.

Begin by holding one dumbbell in a vertical fashion in front of your chest. Keeping your core tight, push your hips back, and squat down until your thighs are parallel to the ground. Drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Complete 3 sets of 10 to 12 reps.

Related: 5 Secret Side Effects of Hiking More Right Now, Science Says

Dumbbell Walking Lunges

trainer demonstrating walking lunges

Start this exercise by holding one dumbbell in each hand. Step forward with one leg, and firmly plant your foot. Then, lower yourself under control until your back knee gently touches the floor. Then, walk forward with the other leg, and repeat. Do 3 sets of 10 to 12 reps on each leg.

B-Stance Hip Thrust

trainer doing hip thrust
Tim Liu, C.S.C.S.

Start the movement by setting your upper back on a bench or sturdy platform. Place a dumbbell or barbell on your lap with your feet shoulder-width apart with one foot slightly in front of the other. Keep your core tight, and lower your hips all the way down. Then, push through your heels, and squeeze your glutes hard to come back up, holding there for 2 seconds. Do 3 sets of 8 reps on each leg. (Finish 8 reps on one side, then switch positions for the other leg.)

Related: The Top Benefits Of Going On A Hiking Trip, Science Says

Romanian Deadlift

dumbbell romanian deadlift
Tim Liu, C.S.C.S.

Start by having a pair of dumbbells in front of you. Keeping your chest tall and knees soft, push your hips back while dragging the weights down your thigh. Once you get a nice hamstring stretch, drive your hips forward, squeezing your glutes to finish. Aim for 3 sets of 10 to 12 reps.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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