How to Train for Hiking || REI

If you're just getting into hiking or you aspire to do longer hikes to loftier places, then doing some preseason training can be a big help. The eight exercises Dr. Sam shows in this workout plan are designed to target areas that power you up the trail mile after mile: They increase strength in your core and major leg muscles, and help build endurance in those same muscle groups.

In this video, we’ll show you the following exercises:
Hip Roll—0:43
Jump Squats—1:27
Step Up—2:01
Heel Down—2:37
Bridge with Hamstring Curl—3:27
Squat Curl Overhead Press—4:10
Hip Clock—4:49
Side Plank with Leg Raise—5:35

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[micahclark]

Honestly, seeing alternative exercises for accessibility was so refreshing as a hiker with chronic pain. There are days I can hike miles and days I can't leave my bed, so seeing an option to gently stretch those muscles is so appreciated.

[RZBWmusic]

This is great! Honestly learned a lot of helpful tips here. Would love some ankle strength exercises as well!

[rafa_]

Always see many stupid comments “just go hiking” - for those who are starting hiking, remember that for all sports, you need muscle protection and strength to have better results. Or it would be easy to say to a swimmer, just stay in the pool and you will be the champ....

[willburchfield]

This is very similar to something we did with a client training for a major hike, she had great success. Solid workout add ons!

[richardteal]

Thank you REI for posting this. I'm 4/6 now for Saranac 6. Started this workout earlier this year after Haystack basically ate me for lunch. Just did Scarface no problems. Still have the most difficult 2 left - we'll see! Agree with Rafel about the "just go hiking" comments - that's great if you live someplace where that's feasible and don't have a 50+ hours a week desk job. Or are in your 20s and already very fit. I'm 59, spend 5 days a week sitting in front of a computer, and only get to go hiking a few times a year. If I don't do something like this workout I would have to stick to flat easy trails.

[JiTiKeRo]

Even though I hike NJ/NY regularly, add'l strength training is a great idea. I really like the use of an exercise ball too. Thanks REI

[braddahjerry]

Thank you for this! I’m gonna implement these to my daily workouts

[Vickerty]

Very helpful! I would love to see these exersizes as a follow along video.

[HikingFeral]

I just stretch and load up my rucksack, then go on long day hikes with heavy gear. More weight than my normal base weight. When it comes to the exciting first day of an adventure my pack feels so light because of those training hikes. My traps are strong but they can get sore still.

[anthonycoleman]

Great video. I am jealous of whoever owns the house you filmed this in. Love all the timber

[simoneamann]

This is fantastic! Thank you so much!! Great for when you can't get out to train on the mountains. 👌🏼😁

[georginiuss]

Very well explained and so nice to have easiest alternatives to each exercise. I recently have a cardiac incident, but now I want to start hiking. So this is like a gift to me. Thank you so much, Greetings from Argentina.

[sellorbuyfomo]

The Host voice was soothing. Great video, thanks

[charlesthornton]

This is great. I am starting a hiking journey to Mt Washington. Thanks.

[valorhsu]

Enough physical strength is really important, but the reflection on the scene and the condition of the mountains and forests is the safest way to actually walk through.

[twwtb]

Really great presentation. Careful though with those side planks if you have any shoulder issues.

[davegrice]

Excellent video - great demonstration including how to make them easier+. Thanks!

[YoZync]

This the type of video that comes on the TV at the hospital when you're in the waiting room.

[Mojokiss]

amazing what one can do with a few simple tools and some knowledge. Thanks for sharing.

[stevehay]

Good stuff. All directly useful for hiking.