Mountains

Trail running & hiking

Long climbs and technical descents: step-up strength for the uphill, eccentric quad strength for the downhill and ankle/hip stability on uneven ground.

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Hiker stepping up a rocky mountain trail with trekking poles

Muscles worked

Neck (Front)Upper traps — 30% importance (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs — 50% importance (Front)Obliques — 40% importance (Front)Hip flexors (Front)Quads — 100% importance (Front)Adductors — 35% importance (Front)Shins (tibialis) — 45% importance (Front)Calves — 80% importance (Front)Outer shins (peroneals) — 60% importance (Front)Feet (arch & toes) — 55% importance (Front)Neck (Back)Upper traps — 30% importance (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) — 50% importance (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) — 75% importance (Back)Glutes — 95% importance (Back)Hamstrings — 55% importance (Back)Adductors — 35% importance (Back)Calves — 80% importance (Back)
FrontBack
  • Quads
  • Glutes
  • Calves
  • Abductors
  • Outer shins
  • Hamstrings
  • Feet
  • Lower back

The movement, phase by phase

  1. Climbing

    Repeated step-ups — glutes and quads, calves on steep terrain.

    • Single-leg / lunge
    • Hip extension
    • Ankle push-off (plantar flexion)
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads — primary (Front)Adductors (Front)Shins (tibialis) (Front)Calves — primary (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes — primary (Back)Hamstrings (Back)Adductors (Back)Calves — primary (Back)

    Best exercises for this phase:

  2. Descending

    Quads brake eccentrically — the reason for sore legs after long descents.

    • Squat
    • Single-leg / lunge
    • Knee extension
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads — primary (Front)Adductors (Front)Shins (tibialis) — primary (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) — primary (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

  3. Uneven ground & pack

    Ankle and hip stabilisers plus a stiff trunk under a backpack.

    • Hip abduction
    • Single-leg balance
    • Ankle roll-out (eversion)
    • Anti-extension (brace)
    • Anti-rotation (brace)
    Neck (Front)Upper traps — primary (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs — primary (Front)Obliques (Front)Hip flexors (Front)Quads (Front)Adductors (Front)Shins (tibialis) (Front)Calves — primary (Front)Outer shins (peroneals) — primary (Front)Feet (arch & toes) — primary (Front)Neck (Back)Upper traps — primary (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) — primary (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) — primary (Back)Glutes (Back)Hamstrings (Back)Adductors (Back)Calves — primary (Back)

    Best exercises for this phase:

Most specific exercises

Drills & sessions in the sport

Work done in the water or on the run itself, next to the strength exercises above.

Training notes

  • Slow lowering (3–4 s) on step-downs and squats prepares the quads for descents.
  • Train balance on one leg.

Mobility to pair with it

  • Ankle mobility
  • Hip flexor & quad stretch
  • Calf stretch