Hiking: How To, Form & Muscles Worked

A sustained walk over varied terrain that raises heart rate and trains aerobic (cardio) fitness.

How to do the Hiking#

Select a safe route and adopt a steady, sustainable pace.
Walk continuously with a natural stride and upright posture.
Breathe evenly and keep a consistent cadence to maintain effort.
Slow or speed up as needed on climbs and descents to manage intensity.
Finish with a slower-paced walk to cool down.

Muscles worked#

Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus), Calves (Gastrocnemius & Soleus)
Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Hip flexors (Iliopsoas (Hip Flexors)), Abs (Rectus Abdominis), Lower back (Erector Spinae)

Frequently asked questions#

What muscles does the Hiking work?

The Hiking primarily works the quads, glutes, calves. The hamstrings, hip flexors, abs, lower back assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the hamstrings, hip flexors, abs, lower back, lighten the load and slow the lowering phase.

What equipment do I need for the Hiking?

None. The Hiking is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the Hiking suitable for beginners?

Yes. The Hiking is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Hiking?

Aerobics, Bear Crawl, Bear Crawl Hold all train the same primary muscles as the Hiking. Pick whichever one matches the equipment in front of you.

How to do the Hiking#

Muscles worked#

Plan your sets

Frequently asked questions#

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