An expert physical therapist says you should be doing these two exercises to avoid injury when hill walking

Man and woman walking outside.

If you regularly tackle hills and stairs, you’ll know that not only do they present a different challenge to walking on flat ground, but that the up taxes a different set of muscles to the down.

You need all-round leg strength, but the thing with walking is that it’s not the most effective way to build leg strength.

Because of that fact, W. Zach Smith, a physical therapist and owner of HIDEF Physical Therapy, believes that all walkers should supplement their routines with strength training, particularly for navigating inclines and declines.

“Walking alone is not a strength training modality, so it is important to increase the strength of your muscles as well,” he says. “Strength training can also help create more resilience and reduce the rate of potential injuries.”

Smith tells Fit&Well that strength training around the joints used in walking—ankles, knees, hips—is particularly important for building balance and injury prevention. Everyone trips occasionally so having the strength and stability to catch yourself can minimize the chances of injury.

Here are the two exercises Smith recommends for building targeted strength and balance for climbing hills and beyond.

1. Box step-down

Sets: 1-3 Reps: 5-10 each side

How to do it:

• Stand at the front of a plyo box or other secure step, with your right foot planted firmly on the platform and your left foot in midair in front of you.
• Slowly hinge from your hips to push your butt back, bend your right knee and lower your left foot.
• Keep your pelvis level, chest upright and right knee aligned over your toes.
• Lightly tap your left heel on the floor then push through your right foot to extend your right knee and hips to return to the starting position.
• Complete all the repetitions on one side, then repeat on the other side.

2. Heel hover split squat

Sets: 1-3 Reps: 5-10 each side

How to do it:

• Stand with the ball of your left foot on a barbell weight plate or other two-inch high platform with your heel hanging off it.
• Step your right foot behind you to adopt a split stance, with your right heel lifted.
• Slowly bend both knees to lower until your back knee is close to the floor.
• Press through the ball of your left foot to return to standing.
• Complete all the repetitions on one side before switching.