Follow @fithikernation for tips on hiking training, fitness and injury prevention! Squats are a great place to start but once you’ve got the hang of them try adding in an exercise like the split squat. This move forces your front leg to do more work, helping correct side-to-side imbalances common in hikers. Plus, it actively stretches your back hip flexor and thigh — areas that often get tight from sitting or long uphill climbs. And if you’re looking for a full plan to build lower body strength
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Follow @fithikernation for tips on hiking training, fitness and injury …
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FacebookFit Hiker Nation
Follow @fithikernation for more hiking, strength and trail tips 🥾💪 I’ll never forget learning this simple backpack trick — total game changer. On the way back from summiting Mount Joffre, I developed awful mid- and low-back pain with still a third of the trail left. Looking back, my pack didn’t fit properly, my body wasn’t conditioned for the load, and I had no idea this hack existed! My friend showed me, and it made a huge difference. Every 5–10 minutes, I’d switch which part of my back carri
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Follow @fithikernation for more hiking, strength and trail tips 🥾💪 I’ll n…
20.8K views5 months ago
FacebookFit Hiker Nation
Follow @fithikernation for more tips on hiking training and fitness! Most people plant their poles straight up and down, but angling them backward ~45° (like Nordic walking) can make your hiking way more efficient. When you plant the pole behind you and push down and back, you turn your arm swing into forward momentum. This takes pressure off your knees and hips, improves posture and gives you a smoother rhythm. It basically turns hiking into a full-body movement instead of just a leg workout. ⬇
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Follow @fithikernation for more tips on hiking training and fitness! Mo…
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FacebookFit Hiker Nation
Have you tried this technique before, or is it new to you? Angling your poles behind you isn’t just for Nordic walkers — it’s one of the easiest ways to hike faster with less effort. When the pole plants slightly behind your body, you can actually push yourself forward using your arms and shoulders. That means more momentum, less leg fatigue, and a smoother rhythm on level or gently rolling trails. It also gives you a subtle boost in stability without interrupting your stride. Try it on your nex
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Have you tried this technique before, or is it new to you? Anglin…
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Comment “KNEES” if you want my Trailblazer Knee Strength Plan — designed by a physio to help hikers build lower body strength, stability, and confidence on the trail. If you’ve ever rolled your ankle really bad (especially more than once) — and didn’t rehab it fully — you have a higher risk of dealing with chronic instability, balance issues, or future sprains. And even if you haven’t sprained them before, but are nervous about rolling your ankles on the trail, these exercises are a great place
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Comment “KNEES” if you want my Trailblazer Knee Strength Plan — …
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Comment “KNEES” and I’ll send you the link to my Trailblazer Knee Strength Plan In this video, I take you through one of my favourite lower-body progressions that’s included in the program: 1️⃣ Tempo Split Squats 2️⃣ Weighted Tempo Split Squats 3️⃣ Tempo Bulgarians (RFESS) 4️⃣ Weighted Bulgarians (RFESS) Progressive strength training exercise like this is what stimulates real adaptation in your tissues — it’s how your muscles, tendons, bones and joints learn to handle more load over time. And re
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Comment “KNEES” and I’ll send you the link to my Trailblazer Knee Str…
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FacebookFit Hiker Nation
Comment KNEES and I’ll send you the link to the program! These 5 exercises are some of my top picks for building bulletproof knees — because they go beyond just working the quads. They build strength, stability, and control where it matters most on the trail. 1️⃣ Heel-Elevated Squats 🎯Targets: Quads, knee mobility 💪🏼Helps with: Building strength and control through a full range of motion — especially useful for climbing, scrambling, and steep ascents. Recommended: 3 sets of 8–12 reps focusing
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Comment KNEES and I’ll send you the link to the program! These 5 e…
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Comment FHN if you want my FREE guide on the top 5 strength exerci…
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