Das sind die beiden Übungen, die mir geholfen haben, einen 1795 Meter hohen Gipfel zu bezwingen – jeder Wanderer kann sie nutzen, um Anstiege besser zu bewältigen…
I love walking and am always seeking out hills and peaks to tackle. But living in London limits my access to challenging terrain, so I make an effort to head further afield a few times a year.
This year I was lucky to experience the Albanian Alps and reach a 5,889ft (1,795m) summit. It was tough, but I was still able to enjoy it because I do single-leg exercises year-round. On my recent trip, I felt steady on my feet as I lunged confidently over boulders and large rocks, and suffered no knee niggles on my way down.
There are two exercises my coach always includes in my plan, and that I in turn program for my personal training clients: the step-up (which also happens to be a recommended knee exercise for walkers) and the Bulgarian split squat.
They are excellent for building single-leg strength and—particularly the step-up when done slowly and with control—mimic the motion of going uphill.
Both strengthen your hips, hamstrings, quads and glutes, while improving your core stability. They can be done at home using a chair, or at the gym.
What I also love is how easily you can progress from bodyweight to weighted, allowing you to adjust the intensity to suit your ability.
1. Step-up
Step Up Tutorial - Proper Form and Technique - YouTube
Reps: 8-12 each side
- Stand with your feet hip-width apart with a box or chair in front of you.
- Place your right foot on the platform; keep it in this position until you swap sides.
- Push through your right foot and extend your right knee to rise, bringing your left foot to the platform (or keep the left foot hovering off the surface as in the video).
- Lower your left foot to the floor with control.
- Complete all the reps on one side, then repeat on the other side.
Make it easier: use a lower surface for a low-box step-up.
Make it harder: use a higher surface or hold a weight at your chest.
2. Bulgarian split-squat
Rear Leg Raised Lunge Tutorial - Proper Form and Technique - YouTube
Reps: 8-12 each side
- To set up your position, sit on a weight bench, chair or couch at approximately knee height and extend your right leg to place your right heel on the floor.
- Stand up, placing your right foot flat on the floor and place the top of your left foot on the platform behind you—this is your starting position.
- Bend your right knee to slowly lower your back knee, keeping your right knee directly above your right ankle.
- Push through your right foot to rise.
- Complete all the reps on one side, then repeat on the other side.
Make it harder: Hold a weight in each hand or one at your chest.
