⛰️5 Exercises for a Strong Hiking Season (Even If It’s Been Raining for 29384 Days)
If you’re in the Northeast right now, you’re aware that it’s been rain city out here. And while I love a good moody forest walk, I’m not hiking nearly as much when it feels like I need a poncho, waders, and a survivalist mindset just to leave the house, ESPECIALLY with a toddler. I want us to be dry. I want to pack snacks so we can peacefully picnic at the top. I don’t want to doom-think about slipping in a muddy patch and collapsing on top of my child. I want…ease? Or, as much ease as I can get for a sport that’s not really easeful at all 😝
So! What better way to use these soggy days than by getting strong now — so your body’s ready to hike pain-free when the sun finally decides to return?
Here are my top 5 exercises to get you trail-ready — plus videos of me coaching you with my fave cues n’ tips in each video so you’re not just doing the movement, but doing it well:
1. Banded Glute Work
Mini bands are your best friend for building glute strength, fixing imbalances, and priming your body before a hike.
In the video, I show you glute bridge variations that turn on your glutes (aka your bum) using banded abduction. Want more spice? You can also explore adduction work — squeezing something between your knees instead of pressing out — but today we’re keeping it simple and effective.
2. Step Ups
This is the movement of hiking. Every incline is basically one long step-up marathon.
In this video, I walk you through how to perform step-ups with good form (and some common ways people “cheat” without realizing it). Start with bodyweight, then add weight over time to apply progressive overload. Note: I personally believe a lower step is best! Even lower than the one I have here.
3. Deadlifts + Hamstring Curls
Your hamstrings matter more than you think. If you’ve ever said, “I’m quad dominant,” this is your cue to focus on more glute activation and hamstring work. We love strong quads — but we also love delegation. Your quads don’t need to carry the whole team on their own and isn’t polite to make them do all the work either.
If deadlifts bother your back or you're unsure about your form, I give you two easy floor-based options in the video that’ll still train those muscles effectively and safely. Highly recommend reaching out for help to hone in on deadlifts though, as this is one of the best movements for all people, whether you’re hiking or not.
4. Step Downs
Half of hiking is the climb. The entire other half (and arguably the harder half) is coming back down 🥵
Downhill is where your knees start to protest. Even healthy knees can get irritated from all that repetitive impact. The fix? Train your legs to lower you with control and absorb the descent. Step downs start to build that exact skill. In this video, I walk you through the key points so your descent is strong, smooth, and pain-free.
5. Row Variations
If you’re carrying a backpack (or an entire human child) on your back, your postural muscles need to be up for the job.
In this video, I cover a few of my go-to row variations: bent-over row, lunge row, sumo row, and 3-point row. These will help strengthen your back, shoulders, and the muscles surrounding your shoulder blades so you can handle the load without strain. Remember: RETRACT, not rotate.
Ready to Hike Pain-Free?
These five exercises will get you stronger, more stable, and trail-ready — even if the weather isn’t cooperating (yet).
Save this list, try the movements, and when the days get a little too soggy, give this workout a whirl. Your body will be so glad you did!
Want guided training that supports your strength and real life even MORE? I’m talking these strength movements WITH the endurance work, multiple planes of motion, proper progressive overload, and a whole vibey community of hard working women from all walks of life?
Come hang with me inside Hypefit Method — we train for life, hikes included 🏞️
