Fit for hiking

3-4 series | 10-12 repetitions per exercise

1ST SQUATS

The classic squat works many muscles at the same time, but above all it strengthens the legs and buttocks.

Execution:

• Stand shoulder-width apart
• Tighten your stomach and buttocks
• Keep your back straight as you squat down
• Bring your hips up to knee height

IMPORTANT: Make sure that your knees are at the same height as the tops of your feet to avoid incorrect loading.

2. split squats

Split squats are a variation of squats that also train coordination and balance.

Execution:

• Squat down in a controlled manner until the back knee almost touches the floor
• Front knee remains behind toes
• Upper body remains upright throughout the exercise

IMPORTANT: Push up from the front leg and try to minimise strain on the back leg.

3. back extensions

Not only the legs, but also the back is strained when hiking. Back extensions strengthen the lower back.

Execution:

• Stand shoulder-width apart
• Bend your knees slightly
• Roll up your back
• Roll your back up into an extension
• Stretch your arms upwards

IMPORTANT:Try to initiate the movement from the lower back and pull the arms upwards.

4. calf raises

A simple but effective exercise for tight calves.

Execution:

• Feet parallel to each other
• Upright posture
• Push your heels off the floor
• Lower your heels again in a controlled manner

IMPORTANT: Push up from the calves and do not lose the tension in the calves when lowering.

5th Glute Bridge

The glute bridge, or pelvic lift, is an effective exercise for the legs and bum.

Execution:

• Place your upper body on a raised surface
• Shift your weight onto your heels
• Lower legs are perpendicular to the floor
• Tense the back of your thighs and buttocks
• Raise and lower your pelvis in a controlled manner
• Keep your back straight

IMPORTANT: In the end position, your thighs, buttocks and back should form a straight line.