August 22, 2026, 3:47 pm | Read time: 5 minutes
The path leads uphill, the backpack gets heavier, and each step on the uneven ground suddenly demands more concentration. What is barely noticeable during a leisurely walk can become a real challenge on a longer hike. Besides endurance, strength and stability are crucial. With targeted exercises, the body can be prepared for these demands–and you don’t have to be in the gym every day. Personal trainer Markus Bremen shares which strength exercises make hikers particularly fit for their next tour.
Why Endurance Alone Isn’t Enough for Hiking
Hiking may seem like an endurance sport at first glance. However, those who want to safely tackle long tours, steep climbs, and uneven terrain also benefit from targeted strength training. Four exercise areas help strengthen the legs, hips, and core, and prepare balance specifically for the demands of hiking.
“Hiking is often underestimated–especially on uneven terrain or with a backpack, it’s much more than just leg work,” Markus Bremen tells FITBOOK. “Those who only train the leg muscles but neglect the hips and core will feel less secure on slopes or loose ground,” warns the personal trainer.
Also interesting: »What Being in the Mountains Does to Me
Why Lunges and Step Downs Are Important
When hiking, the legs not only need to develop strength but also control movements. That’s why classic lunges are a good preparation. Reverse and lateral variations are also suitable.
Step downs from an elevation are particularly important. The free leg is slowly lowered toward the ground while the standing leg controls the movement. This specifically trains eccentric strength, which is especially required when descending. “This is where most overloads and injuries occur,” Markus Bremen notes.
Descending is often underestimated in hiking: “The muscles work eccentrically or in a braking manner, which stresses joints and tendons more than ascending. This is where step downs and reverse lunges come into play.”
To Safely Navigate Roots and Stones, the Hips Must Be Stable
Crossing roots, stones, or slanted paths requires stable hips to keep the leg axis controlled. Lateral leg raises are recommended for this. Clamshells or variations of the single-leg deadlift can also be well integrated into the training. The latter combines strength and balance, closely matching the demands of a hiking trail.
Markus Bremen summarizes the importance of the hips: “Exercises like lateral leg raises, clamshells, or single-leg deadlift variations can help stabilize the knees and sacroiliac joint on uneven terrain.” The focus should not only be on the leg muscles. “Stability is created in the entire chain from foot through knee and hip to the core,” the expert emphasizes.
Pallof Press or Side Planks Keep the Upper Body Stable
A stable core ensures that the upper body remains controlled even when a foot suddenly lands on uneven ground. A suitable exercise is the Pallof Press with a resistance band. Side planks are also suitable for improving core stability. Both exercises particularly train the ability to prevent unwanted rotational movements.
“Pallof Press or side planks keep the upper body stable when a foot unexpectedly lands on uneven ground,” Markus Bremen summarizes. Core training is thus an important part of comprehensive preparation for hikes and complements exercises for legs and hips.
For More Surefootedness: Train Calves and Balance
For secure footing, calf muscles and balance play a central role. Simple calf raises strengthen the muscles, while the single-leg stand improves proprioception–the body’s ability to perceive and control its position. Advanced individuals can perform the single-leg stand with closed eyes, but should always ensure a safe environment.
How I Prepared for My Crossing of the Alps
5 Step-Up Variations for an Effective Full-Body Workout
2 Sessions of 20 to 30 Minutes Show Noticeable Effects
For the training itself, daily time doesn’t need to be scheduled: “Twice a week is enough–strength exercises don’t have to be a daily routine. Two sessions of 20 to 30 minutes, combined with the actual hikes, already show noticeable effects,” says the personal coach.
Those who have the opportunity should not only train on a flat mat but also on uneven ground–such as on meadows or forest floors. Bremen: “This trains proprioception more realistically.” The backpack weight should also be considered: “Those who travel with luggage should at least occasionally train with additional weight to simulate the real load,” the expert adds. Weight vests or backpacks are suitable for this.
Mobilize These Joints Right Before the Mountain Tour
Right before a tour, Markus Bremen also recommends a short mobilization of the hips and ankles: “Don’t forget to warm up. A short mobilization for hips and ankles significantly reduces the risk of injury, especially in cooler temperatures.” And those who train long-term benefit especially on long tours: “Strength and stability training has a cumulative effect. Those who stick with it regularly notice it especially in the second half of long tours, when fatigue sets in and technique declines.”