If you happen to live in the right place, then you would be able to go hiking any time of the year. However, winter can be so harsh that it’s not always a good idea to go hiking outside unless you plan to go on cross-country skiing. In this case, some hikers just simply include some fitness regimens as part of their lifestyle. Whether you’re stuck inside or not, here are some exercises that you, as a hiker, should do to keep in shape for the activity.
Goblet Squat
This is arguably the best jack-of-all-trades exercise you can do to train your lower body muscles. Your glutes, quadriceps, and hamstrings will be worked out equally. In order 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 have touched the ground. Remember not to bounce your knees, and then 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.
Glute Bridge
Since hiking will need you to use your glutes and hamstrings a lot, the glute bridge is the perfect match for a hiker since it works them both. The first thing you need to do is to place your upper back on the bench crossways and keep your feet straight on the ground, maintaining your body’s bridge pose. Put on the heaviest weight you can comfortably lift across your thighs, but be sure it weighs between 35 and 50 pounds if you’re just starting off.
When your position is set, 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.
Reverse Bosu Lunge
If anything, the best exercise equipment for a hiker would be the Bosu ball. Although there are tons of ways to use a Bosu ball, as a hiker, the best way to use it is to train your glutes, thighs, and hips. 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 upwards using your front leg and pushing yourself up with your foot. To complete the exercise, slide your back foot forward and up. Mirror the exercise with the other leg and do 10 reps per set.