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A Fit&Well writer says year-round step-ups and Bulgarian split squats helped them feel steady while hiking to a 5,889-foot summit in Albania. The exercises can be done at home or in a gym and adjusted by changing the platform height or adding weight; the report is a personal account, not evidence that the routine will guarantee a particular hiking outcome.
A Fit&Well writer says year-round step-ups and Bulgarian split squats helped them feel steady on a hike to a 5,889-foot (1,795-meter) summit in the Albanian Alps. The account describes one person’s experience, while setting out two single-leg exercises that walkers can adapt at home or in a gym to train for uphill terrain.
The writer said they live in London, where challenging hills are not readily available, and travel farther afield a few times a year to hike. On the Albanian trip, they reported lunging over boulders and rocks and having no knee discomfort on the descent. That is a personal observation, not proof that the exercises prevent pain or injury for other hikers.
The first movement is a step-up: stand in front of a stable box or chair, place one foot on it, and press through that foot to rise. Lower the other foot back to the floor with control. The report suggests 8–12 repetitions per side, completing one side before switching. A lower platform can make the movement easier; a higher surface or a weight held at the chest can increase the challenge.
The second movement is a Bulgarian split squat, also called a rear-foot-elevated split squat. Place the top of one foot on a bench or chair behind you, bend the front knee to lower, then press through the front foot to stand. The report also suggests 8–12 repetitions on each side. It describes the exercises as ways to train single-leg strength, including the hips, hamstrings, quadriceps and glutes, alongside core stability. The writer says their coach includes both movements and that they also program them for personal-training clients.
Building Strength for Steeper Trails
Uphill walking repeatedly requires a person to push their body upward, while uneven ground can call for balance and control on one leg at a time. Step-ups closely resemble that rising motion, according to the report, and both exercises train each side separately. That makes them practical options for walkers who want to add strength work when local routes do not offer much elevation.
The value for readers is the exercises’ adjustable difficulty: they can start with bodyweight and a low, stable platform, then progress only if the movement feels controlled. The report does not establish that these two exercises alone prepare someone for a particular peak, nor does it offer a tested training plan for all walkers. Hiking ability also depends on factors such as route conditions, endurance, footwear and individual fitness.
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A London Walker’s Training Approach
The Fit&Well report is written in the first person and is based on the author’s own trip to the Albanian Alps. The writer says access to challenging terrain near London is limited, so they make trips farther afield several times a year. They attribute their steadiness on the hike to regular single-leg exercise, particularly the two movements described.
The report frames the exercises as accessible: a chair or bench can provide a platform, and no weights are required to begin. For step-ups, the platform should be stable and an appropriate height; for split squats, the rear-foot support should also be secure. The source offers movement instructions but does not provide information about the writer’s complete training schedule, the hike’s route or conditions, or an independent assessment of the exercises’ effects.
“I felt steady on my feet as I lunged confidently over boulders and large rocks, and suffered no knee niggles on my way down.”
— Fit&Well writer
What the Personal Account Cannot Show
The report does not state when the hike took place, how long the writer trained, how often they performed the exercises, or whether they used added weights. It also does not identify the exact summit or give route difficulty, distance, weather or elevation gain beyond the summit’s reported 5,889-foot (1,795-meter) height.
It remains unclear how the routine would affect other walkers. The writer’s report of no knee discomfort is not a guarantee of injury prevention, and the source does not compare the exercises with other training methods or provide evidence that they alone caused the outcome. People with injuries, pain or health conditions may need advice from a qualified professional before starting or changing an exercise routine.
How Walkers Can Apply the Exercises
The report gives readers a starting point rather than a complete hiking-preparation schedule: try 8–12 controlled repetitions per side of each movement, using bodyweight and a suitable support. Its suggested progressions are a higher step or added weight for step-ups, and holding one or two weights for split squats. It does not specify weekly frequency or a timeline before a hike, so those details should not be inferred from the account.
Walkers can pair strength work with preparation suited to their intended route, including walking on hills where possible. Use stable equipment and stop if a movement causes pain. Anyone with a pre-existing condition or a recent injury should seek guidance from a health or exercise professional about appropriate modifications.
Key Questions
Which two exercises did the writer use?
The writer named step-ups and Bulgarian split squats as regular single-leg exercises in their training.
How many repetitions does the report suggest?
It suggests 8–12 repetitions on each side for both exercises, completing one side before switching. It does not specify how many sessions per week to do.
Can these exercises be done at home?
The report says they can be performed using a chair or similar platform, as well as in a gym. Any chair, bench or box used should be stable and suitable for the movement.
Do the exercises prevent knee pain on hikes?
The writer reported no knee discomfort on their descent, but that is one person’s experience. The report does not show that the exercises prevent pain or injury for other people.
How can a walker make the movements harder?
For step-ups, the report suggests using a higher platform or holding a weight at the chest. For Bulgarian split squats, it suggests holding a weight in each hand or one at the chest. Progress gradually and seek professional guidance if you have a pre-existing condition or injury.
Source: fitandwell.com
