{"id":948833,"date":"2026-11-01T14:46:12","date_gmt":"2026-11-01T14:46:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/948833\/"},"modified":"2026-11-01T14:46:12","modified_gmt":"2026-11-01T14:46:12","slug":"these-are-the-two-exercises-that-helped-me-tackle-a-5889ft-peak-every-walker-can-use-them-to-tackle-uphills-more-easily","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/948833\/","title":{"rendered":"These are the two exercises that helped me tackle a 5,889ft peak\u2014every walker can use them to tackle uphills more easily"},"content":{"rendered":"

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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<\/a>) and the Bulgarian split squat.<\/p>\n

Latest Videos FromFit&Well<\/p>\n

They are excellent for building single-leg strength and\u2014particularly the step-up when done slowly and with control\u2014mimic the motion of going uphill.<\/p>\n

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.<\/p>\n

You may like<\/p>\n

What I also love is how easily you can progress from bodyweight to weighted, allowing you to adjust the intensity to suit your ability.<\/p>\n

1. Step-up<\/p>\n

Step Up Tutorial – Proper Form and Technique – YouTube
\n\"Step<\/p>\n

Watch On <\/a><\/p>\n

Reps: 8-12 each side<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

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.<\/p>\n

Make it easier: use a lower surface for a low-box step-up<\/a>.<\/p>\n

Make it harder: use a higher surface or hold a weight at your chest.<\/p>\n

2. Bulgarian split-squat<\/p>\n

Rear Leg Raised Lunge Tutorial – Proper Form and Technique – YouTube
\n\"Rear<\/p>\n

Watch On <\/a><\/p>\n

Reps: 8-12 each side<\/p>\n

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\u2014this 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.<\/p>\n

Make it harder: Hold a weight in each hand or one at your chest.<\/p>\n

<\/p>\n

CATEGORIES<\/p>\n


\nStrength Workouts
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\nCardio & Strength Workouts
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