Trail Running/Walking

How to do the Trail Running/Walking

1. Running or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes. While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down. Take smaller steps as you walk downhill, keep your knees bent to reduce the impact and slow down to avoid falling.
2. A 150 lb person can burn over 200 calories for 30 minutes walking uphill, compared to 175 on a flat surface. If running the trail, a 150 lb person can burn well over 500 calories in 30 minutes.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	no equipment
Difficulty	beginner

Train the same muscles a different way

6 alternatives for the same quads, with and without kit.

Squats - With Bands Resistance Bands Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell Dumbbell Seated Box Jump Dumbbell Dumbbell Squat Dumbbell Dumbbell Squat To A Bench Dumbbell

Harder than the Trail Running/Walking

Lying Prone Quadriceps expert · Bodyweight Conan's Wheel intermediate · Other Equipment Yoke Walk intermediate · Other Equipment

Common questions

What muscles does the Trail Running/Walking work?

The Trail Running/Walking primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Bicycling, Bicycling, Stationary, and Elliptical Trainer train the same muscle, across 9 equipment types.

What equipment do you need for the Trail Running/Walking?

None — the Trail Running/Walking is bodyweight, so it works at home, in a hotel room or outdoors. Bicycling and Bicycling, Stationary also need nothing.

Is the Trail Running/Walking suitable for beginners?

Yes, the Trail Running/Walking is rated beginner. Lying Prone Quadriceps, Conan's Wheel, and Yoke Walk are the progressions from here.

Similar exercises

Bicycling Other Equipment Bicycling, Stationary Machine Elliptical Trainer Machine Recumbent Bike Machine Rowing, Stationary Machine Running, Treadmill Machine