LEG EXERCISES

MATT SAYS: “Resistance training using weights, resistance bands or just your bodyweight can reduce your risk of injury and pain from hillwalking, improve muscle activation and efficiency, and strengthen muscles, tendons and ligaments.”

EXERCISE 1 STEP-UP

■ Find a stable step and step up with your right leg, keeping your gaze forward.

■ Bring the left leg up to meet it, then step down with the right.

Swap the lead leg every repetition or every 5-10 repetitions.

EXERCISE 2 SINGLE LEG DEADLIFTS

■ With a small weight in your left hand, stand on your right leg with a slight bend in the knee.

■ Hinge at the hips, keeping your back neutral and reach down to your right toes with your left hand.

■ Stop the hinge when your left wrist passes your right knee.

■ In a controlled manner, drive through the standing leg, back to the starting position. Repeat for both legs.

EXERCISE 3 SQUATS

■ Stand with your legs shoulder width apart and toes pointed slightly out. Shoulders back.

■ Squat down, keeping your weight on your heels, and bring your arms forward for balance. Try not to bend forward. Squat down to below parallel, or as far as is comfortable.

■ Drive through the legs, squeeze your glutes (bum) and push back up to the start position.

EXERCISE 4 SPLIT SQUATS

■ Stand with your feet hip width apart, toes pointing forward. Now step forward with your right leg, maintaining hip width. With a straight posture, lower your left knee to just above the floor, or as far as is comfortable. Don’t rock forwards on your right knee or let your knee collapse inward.

■ Drive through your leg back up to the starting position. Repeat for both legs.

CREATE A ROUTINE

Do these exercises back to back with no rests, then rest for 2 minutes, and repeat 3-5 times. Do them twice a week. Step-Ups x 10-15 repetitions (each leg)

Single Leg Deadlifts x 10-15 repetitions (each leg)

Squats x 10-15 repetitions

Split Squats x 15 (each leg)