Mountain Climbing Exercises that Strengthen the Legs and Core

Climbing isn't a leisurely stroll. You'll encounter long climbs, slippery trails, rocks, and changing weather. In such conditions, stamina, leg strength, and core stability are far more crucial to safety than expensive equipment. Regular mountaineering exercises can build leg strength and core stability in extreme terrain, preventing fatigue and injury.

So, before you get excited about chasing the sunrise at the summit, make sure your body is ready. Exercises like squats, lunges, step-ups, and planks are a must-have in your routine. A strong physique makes climbing safer, more comfortable, and certainly more enjoyable. A smart climber isn't the one with the most equipment, but the one with the most prepared body.

Why Do Mountain Climbers Need to Train Their Legs and Core?

Climbing isn't just about mental strength, but also muscle strength, especially in the legs and core. Leg muscles like the quadriceps, calves, and glutes are responsible for pushing uphill, supporting the weight of the body and backpack, and absorbing impact on the descent.

Meanwhile, the core, abdominal muscles, obliques, and lower back muscles work as primary stabilizers to keep the body balanced on slopes, slippery, or rocky paths. Without strength in these two areas, you're like climbing a mountain on sheer recklessness, tiring easily and at risk of death. At the very least, you'll be a victim of the evacuation.

A study in the Journal of Sports Science found that a leg and core strength training program can significantly improve hiking performance, including stride efficiency and muscle endurance during long hikes.

If this area is weak, risks like knee injuries, sprains, and low back pain increase. Essentially, strength training is the foundation of your safety and performance on the mountain. So, if you want a smooth, drama-free summit, train your legs and core before climbing, not after an injury.

Also Read: It's Leg Day! Here Are Recommended Dumbbell Exercises

Exercise Movements for Mountain Climbers to Strengthen Legs

1. Squat

Squats are a must-have exercise in your routine. This movement builds strength in large muscles like the quadriceps, glutes, and hamstrings. These are the three muscle groups that work the hardest when climbing uphill. The stronger these muscles are, the more propulsive force you can generate with each step.

This makes climbing more efficient and prevents you from dropping out mid-trail. Squats also help improve lower-body power, stability, and coordination—all crucial factors for steep terrain and rocky trails.

What's even better is that you can do squats anywhere: starting with bodyweight, adding dumbbells/kettlebells in a goblet position, and progressing to barbell squats if you're working out at the gym.

With proper technique and measured progression, your legs will be much better prepared for long climbs, the weight of your carrier, and unpredictable trail conditions. Essentially, squat training not only strengthens your legs but also makes mountain climbing safer, more stable, and more energy-efficient.

How to Do Squats

• Starting position: feet shoulder-width apart, toes slightly pointed outwards.

• Start to descend: push your hips back as if you were going to sit, knees following the direction of your toes.

• Depth of movement: lower the body until the thighs are parallel to the floor (or according to mobility).

• Direction of force: push your body up through your heels, not your toes.

• Posture: keep chest up, back neutral, core engaged.

• Initial parameters: 3 sets × 8–12 repetitions, tempo 3 seconds down – 1 second hold – 1 second up, rest 60–90 seconds.

• Progression: add weight (goblet), barbell back squat, increase speed, or do jump squats.

• Regression: box squat, partial squat (shorter ROM), or TRX-assisted squat.

• Common mistakes: knees tucked in, weight forward to toes, back rounded.

2. Lunges

Lunges are one of the most essential exercises to incorporate into your routine. Because lunges train unilateral strength, you work one leg at a time. This is especially important for uneven terrain, slippery rocks, or long climbs that often make your legs shake.

Additionally, lunges help improve balance, left-right muscle symmetry, and hip stability. Practicing them regularly will make your climbing strides much stronger, more stable, and more energy-efficient.

Lunges are quite flexible; just choose the variation that suits your level. Want something knee-safe? Choose a reverse lunge. Want to simulate climbing? Try a walking lunge. Add a controlled tempo (2 seconds down, 1 second up) and gradual progressions, such as using dumbbells or an adjustable sandbag.

You'll experience a transfer of power that's highly relevant for hiking. The key is to maintain an upright posture, maintain a long stride, and avoid pushing your knees past your toes.

How to Do Lunges & Some Variations

Start in a standing position, feet hip-width apart, body upright.

• Forward Lunge:

• Step one foot forward.

• Lower your back knee until it almost touches the floor.

• Push back to the starting position.

• Reverse Lunge:

• Step one foot back.

• Lower your back knee slowly.

• Return to standing position.

• Walking Lunge:

• Do a forward lunge.

• Instead of standing back up, continue with the other foot stepping forward.

• Technical focus:

• Torso remains upright.

• Don't let your front knee go too far past your toes.

• Steps are neither too short nor too long.

• Exercise parameters: 3 sets × 8–12 repetitions per leg, tempo 2 seconds down / 1 second up , rest 60–90 seconds.

• Progression : add dumbbells, walking lunges with a light rucksack, or move up to step-ups.

• Avoid common mistakes : locked knees, body leaning forward, unstable steps.

3. Calf Raises

Calf raises are one of the simplest yet most crucial exercises for mountain climbers. Strong calves will help you tackle steep climbs without cramping quickly, plus they'll provide more stability on long trails.

This exercise trains your calf muscles to withstand the force and pressure of your body weight while climbing, so you don't lose energy quickly. The stronger your calves, the more comfortable your trek will be. No more "burning calves" mid-climb.

This exercise is flexible and can be progressed from beginner to advanced. You can start with two feet on the floor, move to the edge of a stair, and eventually use weights or one foot. The key is to maintain technique and control the movement for maximum results.

How to Do Calf Raises (Listicle)

1. Starting Position : Stand on the edge of the ladder/box with your heels hanging out.

2. Heel Lift : Push up as high as possible until your calf feels fully contracted; hold for 1 second.

3. Lower Slowly : Lower your heel with control for 2 seconds (full range of motion).

4. Repetition :
   

• Two legs: 3 sets × 12–20 reps

• One leg: 3–4 sets × 8–12 reps

5. Rest : 45–60 seconds between sets.

6. Progression : Perform on one leg, add dumbbell weight, or slow down the tempo (eccentric focus).

7. Avoid Mistakes : Don't swing, don't bounce your body, and don't do half movements.

Also Read: Tips for Climbing Mountains with Kids: What Should You Bring?

Movements to Train the Core of Mountain Climbers

1. Plank & Side Plank

Planks and side planks may seem simple, but for mountain climbers, these two movements are essential foundations for stability. When you're carrying a heavy backpack on a long trail, muscles like the transversus abdominis, obliques, and erector spinae are what keep your back secure.

Regular plank practice will improve your body's stability, improve your stride, and significantly reduce the risk of back injury or loss of balance. The key to this movement is proper technique, appropriate duration, and gradual progression .

Beginners can start with 20-30 seconds, while stronger individuals can push up to 60 seconds. Side planks add a challenge to the sides of the body, which is crucial for control when climbing slopes or rocky terrain.

How to Do Plank & Side Plank:

Plank (Forearm Plank)

1. Position your elbows directly under your shoulders.

2. Stretch your body straight from head to heels.

3. Tighten your core (imagine being punched in the stomach).

4. Make sure your hips don't drop or rise too high.

5. Take regular breaths, don't hold them.

6. Hold for 20–60 seconds, repeat 3 sets.

Side Plank

1. Rest on one elbow and the side of the foot (or knee for an easier version).

2. Lift your hips until your body forms a straight line.

3. Make sure your shoulders, hips and feet are aligned.

4. Core stay tight, don't slouch.

5. Hold for 20–45 seconds per side, repeat 3 sets.

Progression : increase duration, lift one leg, or add weight (weighted plank).

Regression : plank with knees, side plank with bottom knee touching the floor.

Common mistakes : holding your breath, dropping your hips, too high hips, excessive arching of the lower back.

2. Russian Twist

The Russian Twist is a simple but incredibly useful exercise for mountain climbers. This rotational movement works the oblique muscles, which are crucial when moving over uneven terrain while carrying a backpack.

With a more stable core, you can control your body's rotation when climbing up and down rocks, changing footing, or maintaining balance on narrow trails. Furthermore, the Russian Twist helps your body stay responsive when you need to change direction quickly on outdoor terrain.

How to Do a Russian Twist:

1. Sit on the floor, lean your body back about 45° while activating your core.

2. The feet can be lifted slightly off the floor (more challenging) or kept flat on the floor for an easier version.

3. Hold a light weight (or no weight), then rotate your torso to the left and right alternately.

4. Focus on rotation from the core, not just swinging the arms.

5. Keep your back from hunching; maintain a neutral position.

6. Do 3 sets × 12–20 total rotations at a controlled tempo.

7. For progression: increase reps or use dumbbells/medicine balls.

8. For regression: feet on the floor + no weight.

9. Avoid common mistakes: moving only the hands, not rotating deeply enough, and the body bending forward.

3. Leg Raises

Leg raises are a simple yet highly effective exercise for mountain climbers. This movement targets the lower abdominals and hip flexors, two crucial areas that are heavily involved when you take long strides uphill.

The stronger this area is, the more stable and efficient your stride will be when climbing a mountain. Leg raises also help improve hip control, making it less likely you'll lose your balance when the terrain gets steeper. This exercise can be done at home without equipment, making it perfect for those looking to physically prepare for their next mountain climb.

How to Do Leg Raises:

1. Starting Position : Lying on your back, place your hands under your buttocks for stability.

2. Leg Raise : Straighten both legs, then lift them upwards until the body forms a 90° angle.

3. Lower Slowly : Lower your legs slowly without touching the floor (tempo 3 seconds down, 1 second up).

4. Abdominal Muscle Focus : Make sure your lower abs are working, not your lower back.

5. Take Care of Your Back : Avoid lifting or arching your lower back.

6. Sets & Reps : Do 3 sets × 10–15 reps.

7. Progression : Try hanging leg raises or add a hold at the top.

Training Tips Before Climbing a Mountain

Preparation before climbing is essential. It's not just about equipment, but also about physical condition. Ideally, leg training should begin 4-6 weeks before the climb to prepare your leg muscles, glutes, and core for the long climb. You can focus on exercises like squats, lunges, step-ups, wall sits, and calf raises, which build both strength and endurance.

Don't forget to adjust the intensity according to your fitness level; increase it slowly so your body adapts and you won't be shocked when you're on more challenging terrain. In addition to strength training, add light cardio like jogging or skipping 2-3 times a week to increase stamina.

After a training session, always include a cool-down and stretching to relax your muscles and drastically reduce the risk of cramps on the mountain. Remember, climbing isn't just about physical strength, but also mental strength. With thorough preparation, your journey will be safer, more stable, and much more enjoyable.

Is Your Body Ready Before Climbing?

Training for mountain climbing doesn't actually require expensive equipment or sophisticated gear. Consistency is key. Simple movements like step-ups, squats, and lunges are essential. You can also try climbing stairs to simulate the climb.

Small, regular exercises are far more meaningful than waiting for a "ready" moment that never comes. Start at home, with simple movements, for 10-15 minutes a day. It doesn't have to be complicated, as long as you get moving and build strong habits.

And if you want a more effective workout, you can complement your routine with simple training equipment from SVRG. From steppers and resistance bands to dumbbells , you can build leg and core strength.