If you’re an avid hiker, you know that conquering those trails requires more than just strong legs and a good pair of boots. Core strength is often overlooked, yet it plays a critical role in your hiking performance, stability, and endurance. So, are you ready to level up your hiking game by incorporating the best core exercises for hiking into your fitness routine?

In this post, we’ll explore the importance of core strength for hikers, introduce you to essential core exercises specifically tailored for hiking, and provide beginner and advanced core workout routines to help you reach your peak performance on the trail. Let’s get started.

Importance of Core Strength for Hikers

For hikers, a strong core is a key to success and comfort on the trail. Training your core strength allows your body to resist movement, which bolsters your core muscles and enhances your hiking capabilities. Furthermore, core exercises help hikers stay strong and injury resilient when traversing uneven terrain.

Integrating core exercises into your workout regimen will let you conquer hikes effortlessly, providing stability even when your left foot meets uneven ground or when you need to keep your feet flat for balance. In addition to enhancing your health. My recommended core exercises to those just getting started are:

• Dead Bug
• Bird Dog
• Side Plank
• Bridge

The Role of Core Muscles in Hiking

The role of the core is to resist motion and not necessarily create it. Traditional core exercises train the core through creating movement. When it comes to training the core the best way to do so is through anti movement exercises such as, anti-extension, anti-rotation, and anti-lateral flexion.

Anti movements are more specific to the activity of hiking. You can strengthen your core by engaging in exercises that require you to keep your arms straight and maintain proper posture, such as planks or push-ups. A strong core allows hikers to maintain stability and avoid collapsing into their lower back and hips, which can result in side-to-side swaying or inward knee dropping while walking.

Benefits of Core Training for Hikers

Core training offers other benefits such as numerous advantages for hikers, such as strengthening your posture, reducing the chance of injury, and boosting your endurance. Anti-movement core exercises are crucial in strengthening the core in a way traditional core exercises like crunches fall short. They aid in the development of core strength that helps resist motion and activating deep core muscles for superior stability.

Core training for hiking can help you strengthen the core muscles responsible for keeping your body stable and your posture upright, which helps protect your back, keep your balance, and prevent injuries like hip and knee pain while you’re out on the trail. According to this article long term core strengthening was found to be important for reducing back and knee injury which are both prevalent in hikers. This is because a weak core can impact your stability, balance, and overall hiking performance negatively.

The Best Core Exercises for Hiking

When creating a core routine, the best exercises for hiking are anti extension, anti-rotation, and anti-lateral flexion. At the base these exercises are perfect for hikers just getting started with training their core, and help you build a strong, stable core that can withstand the demands of the trail.

Anti-Extension Exercises

These exercises refer to the spine, extension of the spine occurs when the back moves backwards or arches. Overall, anti-extension exercises are usually great at engaging the transverse abdominals. The transverse abdominals are the deep core muscles important for keeping your stomach flat and preventing excess motion. Dead Bugs, Planks, and roll outs are great exercises for hikers that challenge anti extension.

Anti-Rotation Exercises

Anti-rotation exercises train the hips and spine to resist rotation or tipping over. Having good rotation is super important for many activities especially for hiking. The following exercises are fantastic for challenging anti rotation. The exercises are listed in progressing difficulty: Bird dog and pallof press.

Anti-Lateral Flexion Exercises

For hiker’s anti lateral flexion exercises are highly important. Many times, a hiker will have to resist side to side movements when walking on uneven terrain and carrying a heavy backpack. To train anti lateral flexion you must learn to resist bending to the side. The best basic exercise for this is the side plank and the unilateral weighted suitcase carry. 

Core Workout Routine for Hikers

Now that you know the role of the core, the benefits of training it, and the best exercises. It is time to get started. Below I have designed two core workout routines, one for beginners and one is a bit more advanced. Both workouts feature some of the best core exercises for hiking. I recommend starting with the beginner workout for at least 3 to 6 months before going to the advanced one.

Beginner’s Core Workout

My beginner’s core workout routine is designed to build foundational strength and stability, focusing on the essential anti movements mentioned above. I recommend aiming for 1-3 sets per exercise, performing these exercises at least 3 times a week but can be performed daily. Remember, proper form and technique are crucial to getting the most out of your core workout and minimizing the risk of injury.

1. Dead Bug: 1-3 sets of 30 to 60 seconds
2. Bird Dog: 1-3 sets of 30 to 60 seconds
3. Side Plank: 1-3 sets of 30 to 60 seconds (both sides)
4. Glute Bridge: 1-3 sets of 30 to 60 seconds Rest between sets for about 1 minute

Anti-Extension Exercise: Dead Bug

The first exercise is the dead bug which is an anti-extension exercise that helps to strengthen the anterior portion of the core. To perform the dead bug exercise, follow these steps:

1. Start by laying on your back.
2. Tighten your core muscles.
3. Imagine you are about to be punched and brace your core as if you were.
4. Extend your arms forward and bend your knees. Then simultaneously move your right arm back and your left leg down, alternating the motion.
5. Alternate left and right for the prescribed amount of time.

Anti-Rotation Exercise: Bird Dog

The bird dog exercise is an anti-rotation exercise that can help improve spine and hip rotation during hiking, making it an important exercise for hikers to consider. To perform the bird dog, follow these steps:

1. Start on all fours.
2. Tighten your core muscles.
3. Imagine you are about to be punched and brace your core as if you were.
4. Extend your right arm forward and your left leg back in a simultaneous motion, while using the two stationary limbs to stabilize yourself.
5. Slowly, alternate left and right in a sweeping motion for the prescribed amount of time.

Anti-Lateral Flexion Exercise: Side Plank

The side plank exercise is an excellent and effective anti-lateral flexion exercises. To perform the side plank:

1. Start in a plank position with your feet stacked and your weight on your forearm.
2. Keep your body in a straight line from head to toe and engage your core muscles throughout the exercise.
3. Be sure to brace your core holding the motion for the prescribed amount of time.
4. Switch sides and repeat.

Hip and Glute Exercise: Glute Bridge

The glute bridge exercise is essential for hip stabilization and support during hiking. To perform this exercise:

1. Lie on your back with your knees bent.
2. Brace your core by tightening it. And keep your feet together.
3. Push yourself with, by pushing through the ground and driving your hips upward.
4. At the top squeeze your glutes for about 3-5 seconds ensuring that you engage your glute muscles throughout the exercise.
5. Bring your buttocks back downward and repeat the motion.

Advanced Core Workout

For experienced hikers looking to push their limits, my advanced core workout routine offers a more challenging approach to core training. In this workout, aim to perform 1-3 sets at a slow and controlled tempo to really push yourself.

1. Stability Ball Plank: 1-3 sets of 30 to 60 seconds
2. Renegade Row: 1-3 sets of 6 to 8 reps (1-2 second holds, both sides)
3. Suitcase Carry or Bottoms Up: 1-3 sets of 30 to 60 seconds (both sides)
4. Weighted Glute Bridge: 1-3 sets of 10 to 15 reps Rest between sets for about 1 minute

Anti-Extension Exercise: Stability Ball Plank

The stability ball plank is a challenging exercise using the ball to increase the difficulty of a traditional plank. If this version is still too challenging, then start with a regular plank first the progress to adding the ball. To perform the exercise, follow these steps:

1. Choose the right-sized stability ball.
2. Set up by kneeling in front of the ball with hands shoulder-width apart.
3. Roll the ball away from your body until your body forms a straight line from head to heels.
4. Engage your core by tightening your abdominal muscles.
5. Hold the plank position for your desired duration, focusing on maintaining proper alignment.

Anti-Rotation Exercise: Renegade Row

The renegade row exercise is an combination exercise that is anti-rotation and anti-extension exercise it can help improve spine and hip rotation during hiking, making it an important exercise for hikers to consider. To perform the renegade row, follow these steps:

1. Begin in a high plank position with a dumbbell in each hand.
2. Engage your core muscles for stability.
3. Lift one dumbbell off the floor, pulling your elbow toward the ceiling.
4. Hold for 1-2 seconds at the top.
5. Then lower the dumbbell back down slowly with control
6. Alternate sides and repeat the motion for the desired number of repetitions.

Anti-Lateral Flexion Exercise: Suitcase Carry or Bottoms Up Carry

The suitcase is a more dynamic lateral flexion exercise which helps to strengthen important muscles involved with alternating your legs. To perform the suitcase carry follow these steps:

1. Stand upright with a dumbbell or kettlebell in one hand. Choose a weight that challenges you but allows you to maintain proper form.
2. Keep your shoulders back and down and engage your core muscles by tightening your core
3. While maintaining an upright posture, start walking forward with the weight in one hand. Imagine you’re carrying a suitcase in that hand.
4. Take controlled steps, keeping the weight close to your body and your arm extended downward.
5. Walk for the prescribed amount of time or distance
6. Switch the weight to your other hand and repeat the exercise in the opposite direction.

Hip and Glute Exercise: Weighted Glute Bridge

The weighted glute bridge exercise is progression from the regular glute bridge this time using weights to further progress the strength of the posterior chain. To perform this exercise:

1. Lie on your back with your knees bent.
2. Brace your core by tightening it. And keep your feet together.
3. Find a weight using a dumbbell or kettlebell. Start low with 5 to 10lbs then increase
4. Push yourself with, by pushing through the ground and driving your hips upward.
5. At the top squeeze your glutes for about 3-5 seconds ensuring that you engage your glute muscles throughout the exercise.
6. Bring your buttocks back downward and repeat the motion.

Common Mistakes and Tips for Effective Core Training

To ensure successful core training and prevent common mistakes, focus on correct form and technique, gradually advance your routine, and train consistently. By paying attention to these factors, you’ll be able to maximize the benefits of your core exercises and minimize the risk of injury, ensuring a safe and enjoyable hiking experience.

Proper Form and Technique

Correct form and technique are essential in ensuring you get the most out of your core exercises while staying safe. For example, when performing the anti-rotation exercise like the Pallof press, make sure to:

1. Stand firmly perpendicular to the anchor
2. Firmly grip the handle with both hands
3. Powerfully press your arms forward away from your chest until your elbows are fully extended

To ensure you’re getting the most out of your core exercises, follow these tips:

1. Tighten your core muscles before starting the movement.
2. Engage both your core and leg muscles.
3. Maintain proper form and alignment throughout the exercises.

By focusing on proper form and technique, you’ll be able to maximize the benefits of your core exercises and minimize the risk of injury.

Progression and Consistency

Consistent training and progressive overload are crucial for achieving long-term improvements in hiking performance. To ensure progression in core training, incorporating strength training can be beneficial. You can:

• Gradually increase the difficulty or intensity of the exercises over time
• Increase the number of repetitions or time
• Add resistance or weight
• Progress to more challenging variations of the exercises

By following these steps, you can continue to improve your hiking performance over time.

Be sure to start with basic exercises and focus on quality of technique over the amount of time, reps, and weight. Proper technique should always be maintained before trying to make the exercise more difficult.

Frequently Asked Questions

Do you need a strong core for hiking?

Yes, having a strong core is an important part of hiking. It helps to support the weight of your pack and improve endurance levels in your legs, core, shoulders and lower back, allowing you to hike further and longer. Having a strong core can also help to reduce the risk of injury while hiking, as it helps to keep your body in proper alignment and balance. Get started with one of these workouts with essential core exercises for hiking.

How can I ensure proper form and technique in my core exercises?

Tighten your core before each exercise, engage both core and leg muscles, and maintain proper form and alignment throughout for best results. Stay focused and motivated to ensure proper form and technique.

What is the recommended rest period between sets and exercises in a core workout for hikers?

Taking a short 60 second break between sets of your core workout works well. In the workouts above I recommend resting after running through the workout for 1 set.

Final Thoughts

Core strength is a critical aspect of hiking performance that is often overlooked. By incorporating essential core exercises for hiking, you’ll be able to improve your core strength, stability, and overall hiking performance. Remember to focus on proper form and technique, gradually progress your routine, and consistently train to ensure long-term improvements in your hiking experience.

So, are you ready to conquer those trails with a stronger, more stable core?

Editor note: This post was originally published May 5, 2022 and has been updated for more accuracy and comprehensiveness

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