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A Fit&Well writer says year-round step-ups and Bulgarian split squats helped them feel steady while hiking to a 5,889-foot summit in Albania. The exercises can be adapted for home or gym use, but the account is personal experience, not evidence that they will produce the same result for every walker.
A Fit&Well writer says regular step-ups and Bulgarian split squats helped them feel steady on a hike to a 5,889-foot (1,795-metre) summit in Albania’s Albanian Alps. The account offers two practical strength exercises for walkers preparing for uphill terrain, though it is a personal report rather than a controlled test of their effects.
The writer, who says they live in London and seek out hills when travelling, described the Albanian climb as tough but enjoyable. They credited year-round single-leg training with helping them step over boulders and rocks and reported no knee discomfort on the descent. Those outcomes are the writer’s own experience; the report does not provide information about the route, hike duration, training schedule or the writer’s wider fitness background.
The first movement is the step-up, performed by placing one foot on a stable raised surface and pushing through it to stand, before lowering the other foot with control. The article recommends 8–12 repetitions per side. It says a lower step can make the movement easier, while a higher surface or a weight held at the chest can increase the challenge.
The second exercise is the Bulgarian split squat. With the top of the back foot resting on a chair or bench, the person bends the front knee to lower and then pushes through the front foot to stand. Fit&Well also suggests 8–12 repetitions per side, and says the movement can be made harder by holding weights. Both exercises can be done at home or in a gym, provided the surface is stable and the movement is controlled.
Strength Work for Steeper Walks
The report connects a specific training approach with a common challenge for walkers: climbing and descending uneven ground. Step-ups involve repeatedly raising the body onto a higher surface, while split squats train one side at a time. The article says both work the hips, hamstrings, quadriceps and glutes, as well as core stability, which may make them useful additions to a general strength routine for people who hike.
That does not establish that these exercises prevent injury, relieve knee problems or guarantee an easier climb. The account documents one person’s preparation and experience, without a comparison group or measurements. Readers can take the exercises as examples of accessible training options, not a promise that the same routine will prepare every walker for a particular peak.
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How the Two Moves Are Done
For a step-up, stand facing a stable box, step or chair with feet about hip-width apart. Place one foot on the platform and press through it to rise; bring the other foot up, or keep it hovering if that suits your ability. Lower with control, complete the repetitions on one side, then switch. The source’s suggested range is 8–12 per side.
For a Bulgarian split squat, first position yourself in front of a bench or chair about knee height. Rest the top of one foot behind you, bend the front knee to lower, and keep that knee aligned above the ankle as described in the article. Push through the front foot to return to standing. Start with body weight and use a range of motion that feels manageable; the report describes adding weights as a way to progress.
The writer says a coach includes both movements in their plan and that they also program them for personal-training clients. They particularly describe a slow, controlled step-up as resembling the action of going uphill. The article supplies exercise instructions but does not set out a full hiking-preparation plan, weekly schedule or recommended lead-in time before a trek.
““It was tough, but I was still able to enjoy it because I do single-leg exercises year-round.””
— Fit&Well writer
Limits of the Hiking Account
The source does not identify the summit or hiking route, explain how long the climb took, or give details about the writer’s training frequency and progression. It also does not compare the exercises with other training or provide research showing that they caused the reported steadiness or absence of knee discomfort. The reported 5,889-foot elevation and the writer’s experience are presented in the article, but the material supplied does not include independent verification of the route or outcome.
It is also unclear how the exercises would suit a walker with pain, balance limitations or an existing health condition. The article gives general instructions, not individual coaching or medical advice. People who are new to strength training or have pre-existing conditions may wish to seek guidance from a qualified professional before increasing exercise difficulty.
Building a Routine Before a Hike
Fit&Well’s report does not announce a study, formal training programme or follow-up milestone; it presents the writer’s account and exercise instructions. For readers considering the movements, the described starting point is body weight and a low, stable platform, with controlled repetitions before progressing to a higher step or added load. The source does not specify how many weeks to train or how often to perform them.
Any progression should reflect the walker’s ability and comfort. A person who experiences pain, feels unstable or has a pre-existing condition should stop and seek suitable professional advice rather than assuming that the routine is appropriate. The report leaves open whether the writer will publish further details about their preparation or the hike.
Key Questions
Which two exercises did the Fit&Well writer use?
The writer named step-ups and Bulgarian split squats, describing both as single-leg strength exercises used year-round.
How many repetitions does the report suggest?
Fit&Well suggests 8–12 repetitions on each side for both movements. The article does not specify how many sets or how many days per week to train.
Can the exercises be done at home?
The report says they can be done at home or in a gym. A step-up needs a stable raised surface, while a Bulgarian split squat uses a chair, bench or similar support for the rear foot.
Do the exercises guarantee an easier hike or prevent knee pain?
No. The writer reports feeling steady and having no knee discomfort on their own hike, but that personal account does not show that the exercises will produce the same result or prevent pain for other walkers.
Source: fitandwell.com
