3 Simple Yet Useful Workouts For Hikers

Whether you’re stuck inside or not, here are some simple yet effective exercises that you can do to keep in shape for your next hiking adventure!

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Glute Bridge

Since hiking requires you to use your glutes and hamstrings a lot, the glute bridge is the perfect workout for a hiker. First, place your upper back on the bench crosswise. Keep your feet straight on the ground, maintaining the bridge pose. Put on the heaviest weight you can comfortably lift across your thighs, but be sure it weighs no more than 50 pounds if you’re just starting. When your set in the position, and with your legs feeling the weight you’re carrying, lift your hips to raise your middleweight and squeeze your glutes after moving to the top. Be sure to have your feet flat on the floor throughout the exercise, and do 10-15 reps for each set.

Goblet Squat

This is arguably the exercise you can do to train your lower body muscles. Your glutes, quadriceps, and hamstrings will be worked out equally. To do a Goblet Squat, use a kettlebell or a dumbbell and hold it in front of your chest. Then squat slowly until your thighs touch the ground. Remember not to bounce your knees! Raise from your heels through your glutes. Keep your head straight and maintain the weight by your chest. Do 10-15 repetitions for each set.

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Reverse Bosu Lunge

The best exercise equipment for a hiker is the Bosu ball. Although there are tons of ways to use a Bosu ball, the best way (for a hiker) to use it is to put your front foot right on top of the ball, then take one step back with your rear leg. Slowly move your hips downwards until your front knee forms a 90-degree angle. Push yourself back up using your front leg and push yourself up with your foot. To complete the exercise, slide your back foot forward and up. Repeat the exercise with the other leg and do 10 reps per set.