Why is Hiking Such A Complete Lower Body Workout?

Group of sporty people walks in the mountains at sunset with backpacks. Altai mountains, Siberia, Russia.

This blog post will discuss “Why is Hiking Such A Complete Lower Body Workout?” Hiking is an excellent activity for going outside, taking in the scenery, and working out.

The nicest aspect is that hiking is accessible to people of all fitness levels.

Hiking may offer a challenging and satisfying workout, regardless of how far along you are in your fitness path.

So, if you are looking for a new way to work your lower body, check out hiking! You won’t be disappointed.

3 Key Reasons Why Hiking is Such A Complete Lower Body Workout

We can consider hiking a complete lower body workout because it’s a serious leg muscle builder. Hiking on uneven terrain will also develop a lot of core strength and improves your balance and coordination. And let’s not forget the fresh air you breathe walking in nature while burning calories in a healthy manner.

Let’s now discuss these benefits one by one.

Why is Hiking Such A Complete Lower Body Workout?

1. Hiking Strengthens Your Bones and Muscles:

When walking or running, we impact our feet, which get transferred up the kinetic chain to our hips and lower back. Although this impact is required for strong bones, too much of it might cause issues.

Hiking reduces the risk of damage since this impact is dispersed over a broader surface area. In addition, the uneven terrain of hiking works all the muscles in your lower body, including your quads, hamstrings, glutes, and calves. All of this muscle activity leads to stronger muscles and bones.

2. Hiking Develops Core Strength:

A strong core is essential for a healthy body as it helps to support the spine, improve posture, and prevent lower back pain. Your abdominal and low back muscles must work overtime to maintain balance on uneven terrain. This extra work leads to stronger core muscles.

3. Hiking Improves Balance and Coordination:

Our sense of balance and coordination can deteriorate as we become older. Falls and injuries may result from this. Hiking can help improve balance and coordination as it requires you to constantly adjust your body to maintain your balance on uneven ground. This improved balance and coordination will help you in all areas of life, not just when hiking!

Which Lower Body Muscles Are Improved with Hiking?

You can work out your entire lower body while hiking. Your quads, hamstrings, glutes, and calves will all be worked as you hike up and down hills or over uneven terrain. In addition, your abdominal and low back muscles will also get a workout as they work to maintain your balance.

Therefore, hiking is a fantastic choice if you’re looking for a full lower-body workout!

Hiking is not just limited to improving lower back; it also has several other benefits that include:

Hiking burns calories: If you are looking to lose weight or maintain your weight, hiking is a great activity.

Depending on how fast you hike and the terrain, you can burn anywhere from 300 to 600 calories per hour. Hiking is an excellent workout for people of all fitness levels because it is low-impact and easy on your joints and muscles.

Hiking reduces stress: We know how effective exercise is at lowering stress. However, you might not be aware that research has shown that hiking is particularly good in lowering stress levels. One study found that just 20 minutes of walking in nature significantly reduced stress levels. So the next time you’re stressed, think about going for a hike!

Hiking boosts energy levels: Hiking might be a terrific method to give yourself a natural energy boost if you deal with weariness. Your oxygen levels will rise due to the activity and the fresh air, which will also offer you more energy.

Hiking improves heart health: Regular aerobic exercise, like hiking, has been shown to improve heart health. Cardiovascular disease risk is decreased by aerobic exercise, which also helps to lower blood pressure and cholesterol levels. So, if you’re searching for a heart-healthy workout, hit the trails!

Hiking can be a social activity: New acquaintances can be made while hiking. You can hike with friends and family or join one of the many hiking clubs and groups. Another fantastic thing to do with your children or grandchildren is hiking. It’s a terrific way to socialize and work out simultaneously.

Hiking is a great way to get outside: We are all aware of the health benefits of being outside. But sometimes, finding the motivation to get outside can be challenging.

Hiking is a great way to get outside and enjoy the fresh air. And there are many benefits to being outdoors, including improved mental health, increased vitamin D levels, and reduced stress levels.

Hiking is free: The fact that hiking is a cost-free exercise is one of its best qualities. You only need a nice pair of walking shoes; you don’t need expensive equipment or gear. So if you want a workout that won’t cost you anything, hiking is the way to go.

Group of sporty people walks in the mountains at sunset with backpacks. Altai mountains, Siberia, Russia.

FAQs Corner

Is Hiking Enough of a Leg Workout?

Yes, hiking is definitely a leg workout. It works your quads, hamstrings, and calves and can even give your butt a bit of a workout. If you really want to up the ante, try adding some inclines or stair climbing to your hike. Trust us; your legs will feel it the next day!

Can I Hike If I Am Not In Shape?

Yes! Hiking is a great activity for all fitness levels. And there is no need to hike. You can start with shorter hikes on level ground if you are starting. You can try longer walks or hikes with more elevation as you get fitter.


Hiking is beneficial for our health for many reasons, as mentioned earlier.

Most fanatic hikers have very developed leg muscles.

My mom started hiking daily at age 65 and is in the best shape of her life. She is fit, and she feels great.

Do you hike regularly?

Please leave your comments or questions in the comment section below.


Meet Ezra, a former model and actor turned founder of GymTrends365. His no-BS approach to fitness helps men over 40 achieve their best shape. Ezra believes in empowering individuals to take control of their health and fitness through practical, sustainable methods. At GymTrends365, he's committed to providing the resources and support necessary to help everyone achieve their fitness goals.