5 MOVES TO CONQUER HILLS

Hills will feel more like bumps in the road if you work these moves into your routine

SQUAT

WHY Works the glutes, hamstrings and quads.

HOW Holding dumbbells and with feet shoulderwidth apart, shift your weight to your heels as you lower into a seated position. Keep your eyes forward and descend until your hamstrings are parallel to the ground before you stand back up. Do 25 reps at a controlled pace.

STEP UP

WHY Develops powerful quads for stronger hill climbing.

HOW Holding dumbbells, place your right foot on a box or step. Drive your weight into your heel as you step up. Squeeze your glutes at the top. Step back down in a controlled manner. Repeat with the left foot. Do 20 total reps, alternating legs.

DEADLIFT

WHY Strengthens glutes, hamstrings and calves, for stability on downhills.

HOW Stand with feet shoulder-width apart. Bend at the waist and knees and pick up a pair of dumbbells. As you rise, pinch your shoulder blades together. Lower down, tapping the dumbbells on the ground before standing again. Do 25 reps at an even pace.

FORWARD LUNGE

WHY Builds strength to help you maintain form.

HOW Stand tall, holding dumbbells. Step forward with your left foot, then bend the left knee until the hamstring is parallel to the floor. Your right knee should be just above the ground and your left knee behind your toes. Step up and repeat on the other side. Do 20 reps, alternating legs.

SIDEWAYS LUNGE

WHY Works the glutes and the quads (the quads are the primary muscles used when you’re running uphill).

HOW Holding dumbbells, step to your left, bending your left knee until your hamstring is parallel to the floor. Push off the left foot and return to the starting position, then repeat on the right. Do 20 reps, alternating legs.