07/20/2026
💪 Comment KNEES and I’ll send you the details on my Trailblazer Lower Body Strength Program - an 8 week program designed to build stronger legs for hiking so you can feel more confident on both the uphills and the downhills.
🏋️ 1. One of the biggest advantages of squatting with a barbell on your back is that it loads your spine.
That isn’t a bad thing - it’s how your back becomes stronger and more resilient for carrying a backpack on the trail.
At the same time, you’re building strength through your glutes, quads, hamstrings, and core.
⬇️ 2. The raised front foot allows you to work through a larger range of motion, making this a great exercise for building strength where hikers need it most.
If you’re just getting started, even a small deficit works well. I also like reverse lunges because they’re usually more stable and comfortable than many other lunge variations, making them an excellent place to build strength before progressing to more challenging options.
3. Downhill hiking requires your knee to repeatedly move over your toes while controlling your body weight.
Forward step downs are one of my favourite ways to train that movement pattern, helping improve knee stability and control for long descents.
Follow Chelsea | Physical Therapist | Fitness more more tips on hiking training & fitness 💪🏼🥾
