This progressive strengthening routine can be done during winter, so that by spring your legs will be thankful that you put the time in. By Duncan Grant

These three exercises work all the important muscles needed for tramping. Aim to perform this routine twice a week on non-consecutive days. As exercise becomes easier, challenge yourself with the progressions given. The repetitions (reps) are a guide only – build up towards them over time.  

Calf raises combo

On each leg, aim for three rounds of 10–12 reps with over a minute’s rest in between.

This exercise will help you tackle steep hills. Using support if necessary for balance, stand with one foot on a step and your heel off the edge. Rise onto your toes on your back leg and then on the top leg. Pause for a second then lower the top heel slowly and follow with the bottom heel.

Make it harder: Wear a backpack and gradually add more weight. Lean your body weight on your front leg.

Bridges

Aim for three rounds, 10–12 reps, with over a minute’s rest in between.

Bridges will help you stride out and tackle slopes. Lie on your back and bend both knees to about 90 degrees, feet hip-width apart, arms across your chest.

Lift your hips upwards, pause at the top and lower slowly. It is normal to experience some cramp in your hamstrings when starting this exercise, but it should get easier over time.

Make it harder: Perform on one leg (hover the other leg). Lay a backpack across your hips and progressively add more weight.

Single leg squats

On each leg aim for three rounds, 10–12 reps, with over a minute’s rest in between.

This exercise will help on the downhills and with balance on narrow paths. Stand in front of a chair with one leg in front (1). Lift the toes on your front leg, lower yourself slowly onto the chair (2), then stand back up (3).

Make it harder: Stand on one leg and hover the other leg in front. Hold a container of water and gradually fill it to make it heavier.

Duncan Grant is a physiotherapist in Dunedin at Reignite Physio, St Clair Golf Club