Top 5 Strength Exercises Every Hiker Should Be Doing
If you want to hike further, climb stronger, descend with control, and avoid injuries on the trail, strength training needs to be part of your routine. And no, this doesn’t mean turning into a gym bro or spending hours under a barbell. But it does mean being intentional about building the right kind of strength that transfers to the hills.
In this post, I’m breaking down the top five strength exercises that give you the most bang for your buck as a hiker. These movements build power, control, and resilience where it matters most: your legs, core, and stabilisers. Whether you’re in the gym, training at home, or out on the fells, these are your go-to lifts.
1. Bulgarian Split Squat
Why it matters: The Bulgarian split squat is a single-leg powerhouse. Hiking is essentially a series of single-leg efforts—walking uphill, stepping down, scrambling over rocks. Training one leg at a time builds balance, stability, and strength evenly across your body.
What it trains:
Quads
Glutes
Hamstrings
Core (for balance and control)
How to do it:
Stand facing away from a bench or step, and place one foot behind you on the bench.
Step forward with your front foot until your stance feels solid.
Lower your back knee toward the floor, keeping your chest tall and your front knee tracking over your foot.
Push through your front heel to return to standing.
Sets/Reps: 3-4 sets of 8-12 reps per leg
Progressions/Variations:
Bodyweight only to start
Add dumbbells for resistance
Elevate your front foot to increase range of motion
Trail Benefit: Improved uphill drive, better single-leg balance on technical terrain, and more control descending.
2. Romanian Deadlift (RDL)
Why it matters: The RDL strengthens your entire posterior chain—that’s your hamstrings, glutes, and lower back. These muscles are essential for powering uphill and protecting your knees on the downhills. It also teaches you how to hinge properly at the hips, which helps reduce strain on your back and knees during steep terrain.
What it trains:
Hamstrings
Glutes
Lower back
Core
How to do it:
Stand with feet hip-width apart, holding a pair of dumbbells or a barbell.
Slightly bend your knees and push your hips back like you're closing a car door with your bum.
Lower the weights down your thighs until you feel a strong stretch in your hamstrings.
Drive through your heels and squeeze your glutes to return to standing.
Sets/Reps: 3-4 sets of 8-10 reps
Progressions/Variations:
Use kettlebells or a resistance band if you're training at home
Single-leg RDL for more balance and core challenge
Trail Benefit: More power on climbs, less fatigue in your lower back, and better injury resistance.
3. Step-Ups
Why it matters: Step-ups directly mimic the movement pattern of hiking uphill. They're simple but brutally effective, especially when loaded. This is one of the most transferable exercises for hill walkers, mountain lovers, and anyone who spends time on steep terrain.
What it trains:
Quads
Glutes
Calves
Core (for upright posture and balance)
How to do it:
Find a box, bench, or step roughly knee height.
Step up with one foot, driving through the heel and squeezing your glute.
Bring the other foot up to the top, then step back down under control.
Repeat on the same side before switching legs.
Sets/Reps: 3-4 sets of 8-10 reps per leg
Progressions/Variations:
Add dumbbells or a weighted pack
Try lateral step-ups for side-to-side stability
Increase box height gradually
Trail Benefit: Better uphill strength, reduced knee strain, and stronger glutes to take pressure off your joints.
4. Step-Downs
Why it matters:
Step-downs are one of the best exercises for building control and confidence on descents. They strengthen the quads, glutes, and stabilisers while teaching your body how to absorb force with control—exactly what you need when hiking downhill. They also help address muscle imbalances and improve single-leg stability, which is key for injury prevention.
What it trains:
Quads
Glutes
Calves
Ankle and knee stability
How to do it:
Stand on a step or low box with one foot hanging off the edge.
Slowly lower the hanging foot to the ground by bending the knee of the standing leg.
Keep control all the way down—don’t just drop.
Lightly tap the ground, then return to standing using the working leg.
Sets/Reps: 3-4 sets of 8-12 reps per leg
Progressions/Variations:
Start with a low step, then increase height
Add dumbbells once bodyweight is easy
Perform tempo step-downs with a slow 3-5 second descent
Trail Benefit:
Better downhill control, less knee pain, and more confidence on steep or rocky descents.
5. Loaded Carries (Farmer’s Carry / Backpack Carry)
Why it matters: Nothing simulates hiking with a pack better than carrying weight over distance. Loaded carries build grip strength, core stability, and shoulder endurance. They also teach you to brace properly while moving—a skill that directly transfers to long hikes.
What it trains:
Core
Grip
Shoulders
Upper back
Mental toughness
How to do it:
Grab a pair of heavy dumbbells or kettlebells (or throw on your loaded hiking pack).
Stand tall, shoulders down and back.
Walk for time or distance while staying braced and controlled.
Sets/Reps: 3-4 sets of 30-60 seconds or 20-40 metres
Progressions/Variations:
Single-arm carry to challenge side-to-side stability
Suitcase carry (weight on one side)
Overhead carry (for advanced core and shoulder work)
Trail Benefit: Builds real-world strength for carrying your pack, improves posture, and boosts all-day endurance.
Final Thoughts
Strength training isn’t about chasing big numbers or looking a certain way—it’s about building a body that can handle the demands of the trail. These five exercises cover the essential movement patterns hikers need: lunging, hinging, stepping, bracing, and carrying. Whether you're bagging Wainwrights, heading into the Alps, or just enjoying your local hills, a stronger body means a better time outdoors.
Start light, focus on good form, and stay consistent. The mountains will thank you for it.