The absolute best way to train for difficult hikes and backpacking trips is by simply hiking and working through gradual gains.

Unfortunately, many people can’t train in the field; you live in the inner-city or simply cannot train on the trail. Don’t fret! Preparing for a hike is still possible in a gym and urban setting, you just need to know what to focus on.

Hiking-Specific Muscles

Training in gyms and running on smooth surfaces will build cardio endurance and strength that helps immensely on the trail. Common exercises do however fall short on hiking specific muscles. The major difference between controlled environments and hiking is the predictable nature of each movement. Hikers have to look ahead for every step and utilize leg and core muscles to pivot, push, and adjust for changes in the terrain. Here are a few exercises that help prepare for these movements:

Lunges

Hiking requires occasional long steps that will suddenly test your lunging muscles and hip flexors. Lunges are simple to execute in the gym or at home and they prepare hiking specific muscles. Incorporating lunges into your workout routine will decrease the odds of straining your hip flexors on a big hike.

Squats

Squatting, stopping, and bending are common trail movements. You may duck under trees, stoop to lift a pack or squat then jump to cross a creek. Squats build the core muscles needed to sustain a long hike.

Lateral Movements

Ever wonder why your groin area is sore after a hike? Abductors are key muscles for lateral motions and training them in advance can save some serious pain on a hard hike. Start with low-impact exercises. Lay on your side and raise your uppermost leg to stretch and work hiking muscles. Lateral squats are also excellent and will prep for the trail. Start slow on these as they can leave you really sore. Gradually build your abductors.

Calves

Hiking is a calf-, quad-, and glute-heavy series of movements. Build your calves with simple calf raises. Range of motion is the key to effectively build and stretch this muscle. Put your toes on a stair and do the calf raises so your heel dips below the stair level. This elongates the motion and really builds the full muscle.

Add Weight

Load the same pack you will use on the trail with the same gear you will carry. It may look a little odd in the gym but training with a weighted pack has numerous benefits. The weight will push your muscles harder and wearing the pack helps you gauge the load while making adjustments to weight distribution before you hit the trail. Also, pay attention to hot spots and get your straps dialed to avoid discomfort in the woods.

Train on Inclines

Treadmills, stairmasters, and elliptical machines have incline settings—and you should use them frequently. Set a mountain style course that adjusts incline settings throughout the workout. Hikers are rarely on level ground and training through every possible incline setting will pay dividends on the trail.

Uneven Terrain

Finding uneven terrain is the most difficult aspect of training in a gym or urban setting. Hikes have rocks, logs, and ground that is rarely level. Your ankles and feet make slight adjustments and use micro muscles to compensate and roll over the ground of this nature. Utilize any opportunity to walk or run off the pavement in your home area. There really is no other way to simulate walking on rough ground other than actually doing it.