One of the key factors during your trekking journey is your legs. Unless they are strong enough, you can’t complete the overall trekking. There are a lot of trekkers who ask for legs strengthening exercise for trekkers at The Trek Nepal.
As easy as it might seem, the stronger the legs, the better the trekking journey. Nepal might have some of the best trails for trekking, but the walking has to be done by you.
On average, you will have to trek around 8 hours everyday so having strong legs helps a long way. Legs strengthening exercise for trekkers begin with simple training and can be pushed towards advanced ones.
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Squats
The first and most important legs strengthening exercise for trekkers is the squat. This particular exercise is the core of strong legs, which helps during hours of trekking. Squats aren’t only about the perfect exercise, but they build the core of your legs.
From quadriceps to hamstrings and glutes, squats target every muscle in your legs, which builds up your whole-body strength. The right way to perform squats is to stand with your feet shoulder-width apart.
Similarly, extend your hands forward, lower your hips, and sit back like sitting on a chair. Now stand up and continue this process for as many repetitions as possible. Sounds easy, but this is one of the most effective exercises.
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Lunges
The showstopper in leg training is the lunges. As tough as it might look, lunges help you during the climb more than the descent. More than leg strength, lunges provide the stability required at high altitude.
Most of the time, lunges come in handy during the Annapurna Base Camp trek. Uneven terrain makes the journey difficult, but the right balance with lunges is the key. Performing lunges isn’t that tough either.
You need to step forward with one foot and then lower your hips. Do this until both of your knees are bent at 90 degrees, and then go back to the starting position by pushing the forward leg. The whole process needs to be repeated on both legs.
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Step Ups
Just like you climb high altitudes in the mountains, step-ups also help you to gain the same elevation and style of training for your legs. When focusing on legs strengthening exercise for trekkers, step-ups are the secret weapon.
Interestingly, the height of the step-up can be adjusted based on the trek you are planning to go for. This level-matching ability makes the overall training of the legs much better.
The process of performing step-ups is easy. You will need to find a strong surface and step with one foot. Similarly, bring the other knee up slowly. Step back down and repeat the whole process for both legs.
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Jump Squats
An advanced form of squats is required for legs strengthening exercise for trekkers if you have chosen a longer trek. Jump squats are tough, and it adds a major dynamism to your training.
Jump squats are done so that the trekker can tackle the unknown situation that could immediately appear in front of you. Trekkers who are looking for explosive strength can go for jump squats.
Learning jump squats is easier too. A standard squat needs to be performed, as you suddenly need to jump when you rise. The landing needs to be soft, and get back to the squat position again.
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Hip Bridges
If you are looking for posterior chain strength, then hip bridges are the right exercise for you. When we focus on legs, it is important that you work through the core too.
Trekking can be tiring and filled with different surprises. As a result of that hip bridges will make your upper body ready for any twists and turns that will appear during the trek.
With the uneven trails present in most of the trek, hip bridges help you to maintain the right balance. In order to perform hip bridges, lie on your back, bend your knees, and lift the hips towards the ceiling. This squeezes the glutes at the top.
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Single Leg Squats
Another critical legs strengthening excercise for trekkers is the single-leg squat. As the name suggests, we will be performing squats on a single leg, which helps us to get the balance right.
This will also build the core strength for the trekking ahead. There could be various tricks and surprises during the trek. So, to find all of those and also complete the trek successfully, you need a stable body. Single-leg squats help you to achieve that.
In order to perform the single-leg squat, you will need to stand on one leg. Then put your other leg forward and your body into the squat position. Once again, return to the starting position and repeat on both legs.
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Wall Sits
The last name in the list of legs strengthening exercise for trekkers would be the wall sits. As the name suggests, wall sits are the major test of your strength, which will be required in longer treks.
If you practice wall sits in the right manner, you will be able to keep your body steady during the longer hours of the trek. Not only do wall sits make your body strong, it has strengthens your quads, hamstrings, and calves.
It is easier to practice wall sits. Slide your back down a wall until your thighs are parallel to the ground. Hold this position for as long as you can. If you want to add the challenge, put some weight on your thighs. This builds up the leg muscle the right way.
Final Thoughts
One of the key components for a successful trek would be the strength in your legs. So, to keep them in good shape and condition, you will need to practice legs strengthening exercise for trekkers.
This will not only help your legs but also your physical strength and mental state for a successful trek. Meanwhile, if you are confused about which exercises to do and where to learn about it, contact The Trek Nepal.
Based on the trek you are planning, one exercise might be more important than others. As a result of that putting focus on one exercise compared to the other will be key.
Lastly, it doesn’t matter whether you are doing an easy or hard trek; having strong legs will only make your trekking experience easier and better.