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A Fit&Well writer says year-round step-ups and Bulgarian split squats helped them feel steady while climbing to a 5,889-foot summit in Albania. The exercises can be scaled with bodyweight or added weight, but the account is personal experience, not evidence that they will prevent injuries or make every hike easier.
A Fit&Well writer says step-ups and Bulgarian split squats, performed year-round, helped them feel steady while reaching a 5,889-foot (1,795-metre) summit in the Albanian Alps. The account offers two adaptable strength exercises for walkers preparing for climbs, though it is a personal report rather than evidence that the movements prevent knee problems or guarantee easier hikes.
The writer, who lives in London and says access to challenging terrain is limited, described travelling to the Albanian Alps for a recent hiking trip. They said the ascent was tough but that they could enjoy it, and reported feeling stable while stepping over boulders and rocks. They also said they experienced no knee niggles on the descent. Those details describe the writer’s experience; the report does not establish that the exercises caused those outcomes.
The two movements are the step-up and the Bulgarian split squat. The writer said their coach includes both in their training plan and that they also program them for personal-training clients. The report describes them as single-leg exercises that work the hips, hamstrings, quadriceps and glutes, while also challenging core stability. Step-ups, particularly when performed slowly and with control, resemble the movement of climbing onto a higher surface.
For step-ups, the report recommends eight to 12 repetitions per side. Stand in front of a stable box or chair, place one foot on it, then push through that foot to rise; lower the other foot back to the floor with control. A lower platform makes the movement easier, while a higher one or holding a weight at chest level increases the challenge. For Bulgarian split squats, place the top of one foot on a bench or chair behind you, bend the supporting knee to lower, then push through that foot to stand. The same repetition range is suggested on each side; weights can increase the difficulty.
Strength Work for Steeper Trails
For walkers who cannot regularly train on steep terrain, the exercises offer a practical way to practise single-leg strength at home or in a gym. The step-up has a direct movement resemblance to climbing, while the split squat trains one leg at a time. That may make them useful additions to general preparation for hikes involving sustained uphill sections or uneven ground.
The report’s value is in its accessible examples and scaling options, not a promise of a particular result. A chair or low platform can provide a starting point, and resistance can be added as a person’s capacity allows. The writer’s summit and reported comfort are individual experience; the source provides no controlled comparison, training schedule, or evidence that either exercise alone improves hiking performance or prevents injury.
Walkers should choose a stable platform and a range of motion they can control. Anyone new to strength training, experiencing pain, or managing an existing condition may want to seek guidance from a qualified trainer or health professional. Exercises should be stopped if they cause sharp or persistent discomfort.
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How the Two Moves Work
The Fit&Well report is framed around a writer’s own preparation for a mountain hike, rather than a formal study or new clinical guidance. The writer says they seek out hills and peaks several times a year, but live in London, where challenging terrain is less accessible. They describe maintaining single-leg exercises throughout the year as part of their routine.
Both movements can be performed with bodyweight and then adapted. For the step-up, lowering the platform reduces the height the exerciser must climb; increasing the height or adding a weight makes it harder. For the Bulgarian split squat, the rear foot is supported on a bench, chair or couch, while the front leg bends and straightens. The report suggests holding one weight at the chest or a weight in each hand to progress the movement.
The source does not specify how often the writer performed the exercises, how long they had trained, what other preparation they did, or the route and conditions of the hike. Those missing details limit what readers can infer from the summit account. The practical instructions and suggested repetitions are the report’s recommendations, not a personalised programme for every walker.
““It was tough, but I was still able to enjoy it because I do single-leg exercises year-round.””
— Fit&Well writer
Limits of One Hiker’s Account
The report does not provide a dated account of the trip, the training frequency or duration, or details about the route, weather, pack weight or the writer’s previous fitness. It also does not compare the exercises with other forms of preparation. It is therefore unclear how much the two movements contributed to the hike, or whether another walker would experience similar benefits.
The writer reports no knee niggles during this descent, but that does not show that step-ups or split squats prevent knee pain. The article cites no research findings or injury data to support such a conclusion. Individual strength, mobility, technique and health can affect how a person responds to these exercises.
Adapting Training Before a Hike
The report offers no follow-up study or scheduled milestone. Its practical next step for readers is to try the movements at a manageable level: use a stable, low platform for step-ups, keep each repetition controlled, and begin split squats without added weight if appropriate. The suggested starting volume is eight to 12 repetitions per side, but readers should adjust it to their ability rather than treat it as a universal prescription.
Anyone using the exercises to prepare for a particular route can build strength gradually and, where possible, include walking practice suited to the terrain. The source does not give a complete hiking-training plan. People with pain, balance concerns, or pre-existing health conditions should seek professional advice before changing their routine; persistent or sharp pain is a reason to stop and get appropriate guidance.
Key Questions
Which two exercises did the Fit&Well writer use?
The writer named step-ups and Bulgarian split squats, which train one leg at a time.
How many repetitions does the report suggest?
The report suggests eight to 12 repetitions on each side for both exercises. That is a general recommendation in the article, not an individual prescription.
Can the exercises be done at home?
The report says they can be done at home with a stable chair or platform. For split squats, the rear foot needs a secure support. Start with a setup that feels controlled and does not cause pain.
Do these exercises prevent knee pain on hikes?
The report does not establish that they prevent knee pain. The writer said they had no knee niggles on their descent, but that is one person’s experience, not evidence of a guaranteed effect.
How can a walker make the movements harder?
For step-ups, the report suggests a higher platform or added weight. For Bulgarian split squats, it suggests holding a weight at the chest or one in each hand. Increase difficulty gradually and seek professional guidance if you have pain or a pre-existing condition.
Source: fitandwell.com
