If you’re a hiker preparing for a big hike, or looking to increase your performance then you should be doing exercises that will transfer over to hiking, so while bench pressing 300 pounds is great, it won’t make you a better hiker.

An exercise that is perfect for hikers is the step-up because it replicates the most strenuous parts of hiking: climbing tall steps and walking up steep inclines.

There are a two ways you can use step-ups to become a better hiker:

1. You can use them for cardio

2. You can use them to build strength

Step-Ups For Cardio

Step-ups are an unconventional form of cardio and they can be a little boring, but they’re a great alternative if you don’t have access to a stair climber or a large set of stairs. Find (or make) a step that is at least 12 inches tall and repeatedly step on and off the step.

Duration will vary depending on your fitness level, but you should aim for at least 10 minutes if you’re a beginner. You should increase duration little by little every one to two weeks, and if you want extra challenge you can wear a weighted pack or increase the step height.

Step-Ups For Strength

Step-ups are more commonly used as a strength training exercise, and they’re perfect for hikers because they help improve balance and single leg strength. The muscles you’re working when doing a step-up include:

• Quadriceps

• Glutes

• Calves

• Core (if you’re using weight)

As with most exercises, there are a few different variations of step-ups, so let’s go over a few variations that I use with my clients when training them for hiking.

Step-Ups

The original step-up is a great exercise for hikers and normal gym goers alike. They’re easy to do, and easy to modify if you need to make them easier or harder. The goal of the step-up is to increase single leg strength, so you should be increasing either step height or resistance as your progress.

Sprinter Step-Ups

The sprinter step-up is a slightly more challenging progression from the normal step-up. The movement is almost exactly the same, but at the end of the movement you bring the non-working leg up into the air and hold a single leg position. This variation is great for improving balance; something all hikers should work on.

Lateral Step-Ups

For the lateral step-up, you’re going to be stepping up and off to the side instead of stepping straight forward. Stepping off to the side requires a little more balance and coordination when compared to the normal step-up.

Crossover Step-Ups

It’s common to run into big awkward steps and obstacles that you wont be able to naturally climb up. The cross over step-up helps improve balance, coordination, mobility, and single leg strength when you’re placed in these awkward positions. Since this exercise will place your knee in a different alignment, don’t focus on trying to lift as much weight as possible. Perform the exercise with body weight at first and slowly increase you using dumbbells.

Final Thoughts

The step-up should be included in every hikers workout program. It’s one of the few strength exercises that translates perfectly over to hiking, and it offers a lot of variations to help prepare you for any situation you would encounter on the trails.

About Author

Zach Helzer

Zach Helzer is a certified personal trainer and nutrition coach who founded Trailhead Fitness to help hikers, backpackers, and mountaineers get strong, confident, and pain free so they can crush their next outdoor adventure.