5 Basic Leg Exercises to Build StrengthHaving strong legs are essential for completing short or long hikes. They will help you conquer the trails and allow you to have a fun time. It will also help you with your endurance so you can tackle more challenging hikes with higher elevation and longer distance. Add these 5 leg exercises to your weekly routine at least 2 times a week. Don't be afraid to add more weight to these exercises over time. Complete each movement 3x10-15 reps to start and when the weight gets hard you can do 3x5-8 reps: 1. Squats with kettlebell, barbell, or free weights: Squats build your quads, hamstrings, and glute muscles in your leg 2. Deadlifts with kettlebell, barbell, or free weights: Deadlifts build your hamstrings, glutes, back, core, and trapezius muscles 3. Calf raises with kettlebell, barbell, or free weights: Calf raises build your calf muscle 4. Lunges with kettlebell, barbell, or free weights: Lunges build your glutes, quads, hamstrings, and calf muscles 5. Leg Raises with ankle weights: Leg raises build your core, hip flexors, lower back, and hamstring muscles *Please consult your doctor before starting any exercise routine to make sure you are safe to start*
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My Favorite Static Stretches After HikingJust like warming up, cooling down after a hike is just as important for recovery, injury prevention, and relieving muscle tightness. Doing static stretches to release tight muscles will be your best option. Slow down and stretch out your body head to toe so that you can recover quickly and be ready for that next hike. There are other ways to recover from a hike, and I will go into those options later. These are some of my favorite stretches that you can incorporate into your post hiking routine. Hold these stretches for 30 seconds to a 1 minute each. You will want to complete these on a matt or a cushioned surface. They will stretch out your quads, hamstrings, glutes, calves, hips, hips flexors, and back! Feel free to add any others that you like too!
*Please consult your doctor before starting any exercise routine to make sure you are safe to start*
10 Best Dynamic Stretches Before HikingWarming up is essential to do before a hike to prevent injury, improve your range of motion, aid recovery, and prepare your body for the long miles ahead. Dynamic stretches that get your heart pumping and blood flowing are going to be your best option. This will increase circulation throughout your body, so your muscles and joints work more efficiently. Add these movements to your hiking routine and you will see how great you feel during your hike. Here are my top warm up movements that you can do before your hike! Complete each movement for 1 minute. These movements will stretch out your hips, hip flexors, quads, glutes, hamstrings, calves, ankles, back, neck, and core. 1. Leg Swings Front to Back- 30 seconds on the right side, and 30 seconds on the left side 2. Leg Swings Side to Side- 30 seconds on the right side, and 30 seconds on the left side 3. Hip Openers 4. High Knee Walks 5. Cross Walks 6. Torso Twists 7. Rag Doll 8. Ankle Circles 9. Shoulder Rolls 10. Neck Rolls *Please consult your doctor before starting any exercise routine to make sure you are safe to start*
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