Discover 5 trail-tested exercises that help improve mobility, build stability, and support your joints—so you can keep moving comfortably, mile after mile.
5 Exercises to Help You Move Better on the Trail
Regular movement helps maintain strong, flexible joints—especially for hikers who take on uneven terrain and elevation changes. These five exercises are focused on the areas that matter most: knees, hips, and glutes.
1. Step-Ups
Step-ups are excellent for strengthening the quadriceps, hamstrings, and glutes, which are crucial for knee stability.
Steps:
Stand in front of a sturdy chair or bench.
Place one foot on the chair.
Press down through your heel to lift your body up, keeping your weight evenly distributed.
Pause at the top, then slowly lower yourself back down.
Repeat for 10-15 repetitions on each leg, completing 3 sets.
2. Lunges
Lunges target the quads, hamstrings, and glutes, enhancing knee strength and stability.
Steps:
Stand with your feet together.
Take a large step forward with one leg.
Lower your body until your rear knee almost touches the ground.
Push back up to the starting position.
Repeat on the other leg, completing 10-15 repetitions per leg for 3 sets.
These exercises were created to help hikers improve lower body strength and flexibility—but movement is just one part of the solution.
That’s why we developed Advanced Joint Support—a premium blend of ingredients known to support joint health and promote a healthy inflammation response from the stress of hiking. Designed specifically for hikers, our formula works alongside your training to help you recover better and move easier over time.
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3. Glute Bridges
Glute bridges strengthen the muscles supporting the knees, including the glutes and hamstrings.
Steps:
Lie on your back with your knees bent and feet flat on the floor.
Raise your hips off the ground by squeezing your glutes and hamstrings.
Hold for a few seconds at the top, then lower your hips back down.
Complete 10-12 repetitions for 3 sets.
4. Side-Lying Leg Raises
This exercise strengthens the gluteus medius, crucial for knee stability.
Steps:
Lie on your side with your legs straight.
Raise your top leg towards the ceiling, keeping your hips stacked.
Lower it back down.
Repeat 10-20 times per leg, completing 3 sets on each side.
What Fellow Hikers Are Saying
5. Wall Squats
Wall squats are great for building quad and glute strength without excessive knee strain.
Steps:
Stand with your back against a wall and your feet shoulder-width apart.
Slide down into a squat position until your thighs are parallel to the ground.
Hold for 30 seconds to 1 minute, then slowly rise back up.
Perform 3-5 sets.
Add Advanced Joint Support to your daily regimen!
While movement helps build strength and flexibility, your joints also need internal support—especially with the repetitive impact of hiking.
We custom formulated this supplement specifically for hikers who put in the miles!
✅ Supports joint mobility and flexibility
✅ Formulated for hikers’ physical demands
✅ Helps reduce post-hike stiffness and improve recovery
✅ Includes Glucosamine, Turmeric, MSM, and Boswellia Serrata
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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