These 5 simple exercises are designed to boost mobility, strengthen key muscles, and help your joints feel their best at any age.
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. (Start low)
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.
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- Helps you move freely
- Supports your body’s natural recovery
- Eases everyday post-activity strain
- Keeps your joints ready for adventure
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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.
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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.
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While movement helps build strength and flexibility, your joints also need internal support.
At Hiker’s Blend Premium Supplements, we know what it takes to stay active—on and off the trail. Developed by hikers to handle steep climbs and long treks, this joint support formula is designed to help anyone move with more comfort, confidence, and freedom. Whether you’re exploring the outdoors or just staying active day-to-day, we’ve got your back (and knees).
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.
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Awesome product. Helps with my joint pain/ issues.There is no need to take OTC meds for the pain anymore.
Great supplement!
I am 61 and enjoy being active- started recently feeling stiff but don't want to give up my active lifestyle, this supplement actually worked in 3 days! I couldn't believe it! definitely will continue taking the supplement! Movement is so important both mentally and physically!
I love it but wish it was available in single packets fir easy to take hiking vs. taking the contains.
I used Active Hydration in my 15 mile hike yesterday in the Great Smoky Mountains. I felt great at the end of the hike and recovery today was amazing! I’d highly recommend this product! Will be buying again!
Good taste
I've just started the Hikers Blend. I need more time to assess how it'll affect me.
And the big hiking/backpacking trip isn't until July. I will definitely be able to give a review after taking those pills while.on that trip.
I love it. Easy to mix, taste great. I’m on my second container. Good stuff!
I've tried so many electrolyte drinks. They are either too sugary or taste like ocean water. Hiker's Blend has found the perfect "in between" taste. 👍
So far so good but it’s only been a couple of weeks. Thanks for following up!
I noticed a big difference in how I felt after taking after hike. I felt better after hiking than previously. I am extremely happy with the results I have noticed.
Already feel the difference!
I take 1 capsule three times a day. I feel completely different. More mobile. And recovery time is much quicker. I took my bottle to a spine pain appointment and was told this is a great blend. Glucosamine for general joint and turmeric for inflammation. This has helped me find enjoyment in life again!
Great product that does what is advertised.
I was shocked at the difference in my joints. I'm able to hike further and recover faster!