Squats, Deadlifts, and Lunges: What’s Actually Worth Your Time as a Hiker?
If you've ever looked into strength training as a hiker, you've probably come across the "big three": squats, deadlifts, and lunges. These classic exercises form the backbone of most gym programs—and for good reason. But as someone who spends more time on the trail than in the weight room, you might be wondering: are they all essential? Which ones transfer best to the mountains? And how should you be using them to actually improve your time on the trail?
This guide will cut through the confusion and help you understand what’s actually worth your time as a hiker.
1. What Do Hikers Really Need?
Before we dive into the exercises, let’s clarify what hikers actually need from strength work:
Strong legs for climbing and descending
A resilient posterior chain to support long days
Single-leg strength and stability for uneven terrain
Joint control and injury prevention
Functional core strength to carry a pack and move efficiently
Squats, deadlifts, and lunges can all help with these goals—but how you perform and program them matters.
2. Squats: The Strength Staple (With Caveats)
The Good: Squats build full-body strength with an emphasis on the quads, glutes, and core. They’re a compound movement that challenges multiple joints at once and are great for building general lower-body strength.
Why it helps hikers:
Boosts quad and glute strength for uphill power
Improves ankle, knee, and hip mobility
Teaches bracing under load (useful for pack carrying)
The Catch: Squats are bilateral (both legs at once), which is less specific to hiking, where you're usually moving one leg at a time. If you’ve got limited time, there are more transferable options.
How to do it well:
Prioritise depth and control over heavy loads
Use goblet squats for mobility and form
Don’t neglect core bracing—think about staying tall under load
Best Variations for Hikers:
Goblet squat
Front squat
Tempo bodyweight squat (great for control)
Box squat (helps with depth and joint tracking)
Verdict: Worth including, but not essential if you're already doing a lot of single-leg work.
3. Deadlifts: Posterior Chain Gold
The Good: Deadlifts (especially Romanian and trap bar variations) target the hamstrings, glutes, and lower back—muscles that are crucial for hiking power and injury prevention.
Why it helps hikers:
Strengthens the entire posterior chain for climbing and carrying
Reinforces hip hinge mechanics
Builds a strong lower back, reducing fatigue on long hikes
The Catch: Traditional barbell deadlifts can be intimidating and require good form to avoid injury. But modified versions are incredibly accessible.
How to do it well:
Learn the hip hinge pattern before loading heavy
Focus on quality over ego lifting
Start with dumbbells or kettlebells if you’re new
Best Variations for Hikers:
Romanian deadlift (RDL)
Kettlebell sumo deadlift
Trap bar deadlift
Single-leg RDL (bonus for balance and stability)
Verdict: Very worth your time—especially Romanian and single-leg variations.
4. Lunges: The Unsung Hero of Trail Strength
The Good: Lunges mimic hiking movements more closely than squats or deadlifts. They train each leg independently, improve balance and coordination, and build strength in the exact way you use it on the trail.
Why it helps hikers:
Builds single-leg strength and control
Enhances balance and coordination on uneven terrain
Great for bulletproofing knees and hips
The Catch: Lunges can aggravate existing knee issues if done poorly. Start slow, focus on form, and don’t rush progression.
How to do it well:
Keep your front knee aligned with your foot
Engage your glutes and brace your core
Use walking lunges or reverse lunges for added control
Best Variations for Hikers:
Bulgarian split squat (king of single-leg strength)
Reverse lunge
Step-back lunge to high-knee drive
Walking lunge with a pack
Verdict: Essential. These are among the most useful exercises you can do for trail performance.
5. Comparison: Which Should You Prioritise?
Exercise - Strength - Balance - Trail Transfer - Injury Prevention - Core Engagement
Squat; High - Low - Moderate - Moderate - Moderate
Deadlift (RDL); High - Moderate - High - High - Moderate
Lunge; Moderate - High - High - Very High - Very High - High
Winner: If you can only pick one, go with lunges. But ideally, use all three smartly within a weekly plan.
6. How to Program Them for Hiking Gains
Beginner Template (2x/week)
Goblet Squat: 3x10
Romanian Deadlift: 3x8
Reverse Lunge: 3x8 per leg
Intermediate Template (3x/week) Day 1 (Strength)
Trap Bar Deadlift: 4x5
Bulgarian Split Squat: 3x8/leg
Plank Row: 3x12
Day 2 (Mobility + Stability)
Bodyweight Squat: 3x12 (tempo)
Single-leg RDL: 3x10/leg
Suitcase Carry: 3x30m
Day 3 (Endurance + Control)
Walking Lunge with Pack: 3x20 steps
Step-downs: 3x10/leg
Side Plank with Reach: 3x20s/side
7. Common Mistakes to Avoid
Chasing heavy weight too soon: Form first, always.
Skipping single-leg work: Hiking is a series of one-leg efforts.
Neglecting tempo and control: The trail doesn’t move fast—you shouldn’t either.
Training in a straight line only: Add lateral and rotational components over time.
8. Bonus: Accessory Movements That Add Value
These exercises complement squats, deadlifts, and lunges:
Step-ups (direct carryover to uphill hiking)
Step-downs (for downhill control)
Glute bridges and hip thrusts (glute power)
Calf raises (ankle strength)
Anti-rotation core work (for stability with a pack)
9. Final Thoughts: Use Strength Training to Hike Smarter
You don’t need to spend hours in the gym. You just need to train smart.
Use squats to build foundational strength and mobility. Use deadlifts to bulletproof your posterior chain. But if there’s one movement to build your program around as a hiker, it’s lunges. They train your body the way it moves in the mountains—one step at a time.
Strength training isn’t about lifting for the sake of it. It’s about building a body that lasts longer, moves better, and keeps you on the trail doing what you love.
Choose movements with purpose. Progress slowly. Stay consistent.
The mountain isn’t going anywhere—but you’ll be ready for it when it calls.