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I love walking and am always looking for hills and peaks to tackle. But living in London limits my access to difficult terrain, so I aim to go further afield several times a year.
This year I had the chance to discover the Albanian Alps and reach a peak of 1,795 m. It was hard, but I was still able to enjoy it because I do single leg exercises all year round. On my recent trip, I felt stable on my feet as I confidently hopped over rocks and large boulders, and suffered no knee issues on the way down.
There are two exercises that my coach always includes in my plan, and which I in turn program for my personal training clients: the step-up (which also happens to be a knee exercise recommended for walkers) and the Bulgarian split squat.
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They are excellent for building single leg strength and, especially the step up when done slowly and with control, mimic the step up motion.
Both strengthen your hips, hamstrings, quads, and glutes, while improving your core stability. They can be performed at home on a chair or at the gym.
What I also like is how easily you can switch from bodyweight to weight, allowing you to adjust the intensity based on your abilities.
1. Step up
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Representatives: 8-12 on each side
- Stand with your feet hip-width apart with a box or chair in front of you.
- Place your right foot on the platform; keep it in this position until you switch sides.
- Push off your right foot and extend your right knee to stand up, bringing your left foot toward the platform (or keep your left foot suspended above the surface like in the video).
- Lower your left foot to the floor with control.
- Perform all repetitions on one side, then repeat on the other side.
Make it easier for yourself: use a bottom surface for a low box increase.
Make things more difficult: use a higher surface or hold a weight on your chest.
2. Bulgarian split-squat
Look on it
Representatives: 8-12 on each side
- To set your position, sit on a weight bench, chair, or couch at about knee height and extend your right leg to place your right heel on the floor.
- Stand up with your right foot flat on the floor and place the top of your left foot on the platform behind you: this is your starting position.
- Bend your right knee to slowly lower your back knee, keeping your right knee directly above your right ankle.
- Push off your right foot to stand up.
- Perform all repetitions on one side, then repeat on the other side.
Make things more difficult: Hold a weight in each hand or one on your chest.
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Gn Health
