Strength training for hiking | Exercises

Strength training for hiking | Exercises

Strengthen your lower abdominal muscles.

Leg lifters

Lie on your back and clamp the BLACKROLL® between your feet. The arms lie loosely beside the upper body. Activate the abdominal muscles and lift the stretched legs off the floor.

Product
Repetitions
15
Body part
Hips, Stomach
Training Goals
Strength

Strengthen your upper back muscles.

Rowing

Place the MULTI BAND around your feet and grasp two loops. Pull your hands towards your upper body at the level of your belly button. Your upper body remains upright and does not move. Slowly stretch your arms again and bring them back to the starting position under tension.

Product
Repetitions
15
Body part
Shoulders, Upper arm, Upper Back
Training Goals
Strength

Strengthen your lateral torso muscles and promote the stability you need for hiking.

Side plank

Place your left forearm on the floor, place the BLACKROLL® under your feet and come into side support. The shoulder is above the elbow and the legs are stretched over each other. Make sure that the body forms a straight line and the hips do not sag.

Product
Sets / Seconds
3 / 60
Body part
Glutes, Hips, Lower back, Shoulders, Stomach, Thigh, Upper Back
Training Goals
Strength

Strengthen your gluteal muscles.

Donkey Kicks

Put the LOOP BAND around your feet. Get into the quadruped position. Activate your core muscles. Stretch one leg back so that it is in line with your torso. Pause briefly in the final contraction. Feel the tension in your buttocks.
Product
Repetitions
15
Body part
Glutes, Thigh
Training Goals
Activation, Strength