Get Fit for Hiking Season: Quad Strength

It may still feel like winter…but you'll want to begin your conditioning routine at least four to six weeks before the beginning of hiking season. Below you'll find two sample exercises adapted from Conditioning for Outdoor Fitness, 2 nd Edition by David Musnick, M.D., and Mark Pierce, A.T. C. Demonstration photos are available.

Squat

Equipment:

Level surface to start; may progress to hills or balance equipment.

Purpose:

Establish basic buttock, quad, and calf deceleration strength. The squat is also the basis for jumping and plyometrics.

Technique:

Beginners should start with mini- to half squats. Start on flat ground with your weight evenly distributed side-to-side and front to back. Stand with your feet shoulder-width apart. Lower your buttocks until your knees are at an angle of about 60 degrees. Keep your back in a neutral position to avoid excessive flexion. Be sure that your knees are aligned with your first and second toes. It isn't necessary to go lower than having your thighs parallel to the ground. If your knees hurt with a squat, you can reduce the depth or unload part of your body width with ski poles. Try 15 reps and do 2-3 sets slowly, then gradually increase speed.

Variations:

Hold free weights or use a pack while squatting.

Do a squat on one leg. Do not increase the depth of your squat until your balance has improved and you can do it pain-free.

Try doing squats on a hill.

Squat machines are another alternative. The best ones are upright or at a 45-degree angle.

- Adapted from Conditioning for Outdoor Fitness, 2 nd Edition by David Musnick, M.D. and Mark Pierce, A.T.C. (The Mountaineers Books, $26.95 paperback)

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