Per Grimace’s request above…
It is really important to strengthenthe muscles that support the knees. Before you begin, be sure that you have no pre existing injury that would require rest and perhaps medical attention. One of the fundamental lower body excercises is the squat (as mentioned above). This is a great exercise because it allows all of your muscles to work together. Either hold dumbbells in your hand for weight, use a Smith Press, or a Free Standing Squat Rack. BE sure to tighten you abdominals before you begin to keep your torso erect. Slowly lower your weight down. As you lower reach the hips and rear end back as though you are trying to sit down on a chair behind. This is important because you want tokepp your knees directly over your ankles. You do not want your knees or body weight to come forward as that it will put too much pressure on the knees. Pause briefly, then straighten the legs as you stand up. Do not lock your knees at the top of the motion. Repeat. 3 sets of 8 reps. Start relatively light if you have not done this before, then ass weight so 8 reps is challenging.
One of the most important excercises for hiking, I believe, is the one leg step up. There are so many times when hiking that you will need to lift all of your weight and your pack with one leg. This is a very functionalexercise. Start with a bench approx. a foot and a half high. Place one leg on top of the bench. the idea is to “step up” on the bench trying NOT to push off the foot on the ground. Try to keep the weight on the leg on the bench. PRess up, pause at the top. Then keeping weight on the same leg lower the other one down slowly with control (until eventually gravity will win) As you lower, keep the weight, hip and rear pressing back so the knee does not come forward. It should stay right above the ankle. Repeat 3 sets of 10. Do each leg
Also good to do are leg extensions and leg curls ont he machines at the gym. I would resommend doing these one lega t a time rather than both together, These are isolating exercises and are great for hamstrings and quads. Do these after the first two exercises. 3 sets of 8 to 10
Hope this helps. Ido believe the best prep one can dof or hiking is hiking. If this isn’t an option you can always wear your full pack around the neighborhood, climb stairs (try skipping a step for extra work) Please feel free to email me if you want more exercises/advice. Happy Training!
Pinball
