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Cardio

Hiking

The Hiking is a cardio exercise with no equipment for your conditioning. Share of the load in the Zulta muscle model: gluteus maximus 19%, quads (vastus lateralis) 13% and calves (gastrocnemius) 13%.

Also known as: bergwandelen, wandelen

Level: BeginnerEquipment: No equipmentUnilateral: one arm or leg at a time

How to do it

  1. Wear sturdy shoes with grip and carry water for the planned distance.
  2. Walk at a pace where you can still talk in full sentences.
  3. Shorten your steps and lean slightly forward from the ankles on the climbs.
  4. On descents keep the knees soft and take short, controlled steps.
  5. Keep a steady rhythm for the planned time or distance, resting briefly on long climbs.

Tips

  • Place the whole foot on the ground on steep sections for better grip.
  • Push through the heel of the front foot on the climbs to use the glutes.

Common mistakes

  • Taking long strides uphill.
  • Locking the knees on the way down.
  • Starting too fast and running out of energy halfway.

Muscles worked by the Hiking

  • Gluteus maximus Primary19%
  • Quads (vastus lateralis) Primary13%
  • Calves (gastrocnemius) Primary13%
  • Quads (vastus medialis) Secondary9%
  • Hamstrings (biceps femoris) Secondary9%
  • Calves (soleus) Primary9%
  • Quads (rectus femoris) Secondary8%
  • Hip flexors Minor6%
  • Hamstrings (semitendinosus/-membranosus) Secondary6%
  • Gluteus medius Minor4%
  • Tibialis anterior Stabilizer2%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Uphill walking loads the glutes and calves more. Gait: glutes and quads absorb and extend at each stance, the calves push off, the hamstrings and hip flexors swing the leg.

Hiking alternatives

Same equipment

Different equipment

Frequently asked questions

What muscles does the Hiking work?

Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and calves (soleus). The quads (vastus medialis), hamstrings (biceps femoris), quads (rectus femoris) and hamstrings (semitendinosus/-membranosus) assist.

Is the Hiking good for beginners?

Yes. The Hiking is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Hiking?

For example the Incline Treadmill Walk, Air Runner and Treadmill Run. They train mostly the same muscles, some with different equipment.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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