STEP IT UP

MATT SAYS: The best way to train for hillwalking is by getting out into the hills – but what if there aren’t any near you? I recommend a multi-size step box. Unlike the stairs in your house, you can change the height of the step, which is more akin to the variable terrain on the hill. Add weight in the form of a pack or some dumbbells and you’ve got an awesome little training area.

THE STEP-UP

The most straightforward way to work legs and glutes. Alternate the lead leg and repeat for time or repetitions.

Great for: Working your legs, glutes and core.

THE SUITCASE CARRY

Hold a weight in one hand and let your arm hang beside your body then step up with the opposite leg. You should feel your core engage to keep your torso straight. Step down backwards, and repeat for time or repetitions, before switching sides. Great for: Working your legs, glutes and (especially) core.

THE LATERAL STEP-UP

Stand beside the box and step up onto it sideways, with your knee directly above your foot, not collapsing inward. Return to the floor and repeat for time or repetitions, before switching sides. Great for: Working muscles around your hips, improving stability and balance.

THE STEPDOWN

Standing on the box, slowly lower one foot to the floor, tap it as though there is an eggshell under your foot on the floor, and return to the starting position with both feet on the box.

Great for: Strengthening your legs and glutes and protecting against knee pain.

CALF RAISES

Using poles for balance if needed, squeeze your calves to rise up onto your tiptoes. Lower slowly and repeat. To make it more effective, stand on the edge of a step and lower your heels to below the edge before rising back up. This exercise benefits from lots of reps. Great for: If you suffer from ‘calf burn’ when walking uphill.