Hiking

A compound exercise for the quads and glutes, with help from the calves, hamstrings. Equipment: no equipment.

Orbit

Drag to rotate

WorksQuadsGlutesCalvesHamstrings

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Good shoes and a trail with some climbing.
Keep a pace that makes you breathe harder
Shorten the stride on steep sections

Muscles worked

Hiking: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Calves
Hamstrings

Equipment

None. You can do it anywhere. See more exercises by equipment.

Alternatives

Exercises that train the same main muscles. See all hiking alternatives.

Hill sprintsNo equipment
Stair climberStair climber
Burpee box jumpPlyo box or step
Cross trainerCross trainer
Elliptical intervalsCross trainer
Frog jumpNo equipment

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

Put the hiking in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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