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A Fit&Well writer says year-round step-ups and Bulgarian split squats helped her feel steady while climbing a 5,889-foot (1,795-metre) summit in Albania. The report describes how to perform each exercise and adjust its difficulty, but it is a personal account, not evidence that the routine will produce the same result for every walker.
A Fit&Well writer says step-ups and Bulgarian split squats, performed year-round, helped her feel steady on a hike to a 5,889-foot (1,795-metre) summit in the Albanian Alps. The first-person report presents the exercises as ways to build single-leg strength and practise a movement similar to climbing uphill, though it does not establish that they will prevent knee discomfort or guarantee easier hikes for other walkers.
The writer describes the summit hike as tough, but says she was able to enjoy it, felt steady stepping across boulders and large rocks, and had no knee niggles on the descent. She attributes that experience in part to doing single-leg exercises throughout the year. The report does not provide a training schedule, details of the hike’s route or conditions, or a comparison with how she might have performed without the exercises.
The first exercise is the step-up. The report recommends 8–12 repetitions on each side, using a box or chair. With one foot on the platform, the person pushes through that foot to stand, then lowers the other foot back to the floor with control. The writer says the movement, especially when performed slowly, resembles the action of going uphill. A lower platform is suggested as an easier option; a higher one or a weight held at the chest can increase difficulty.
The second is the Bulgarian split squat, also listed at 8–12 repetitions per side. It is performed with the top of one foot supported behind the body on a chair or bench while the other foot stays on the floor. The person bends the front knee to lower, keeping it over the ankle, then pushes through the front foot to stand. The report says weights can make the exercise harder. Both movements can be done at home or in a gym, and the writer says they strengthen the hips, hamstrings, quadriceps and glutes while challenging core stability.
Strength Practice for Steeper Trails
For walkers who have limited access to hills, the report offers a practical way to practise a key part of uphill movement without being on a mountain. Step-ups reproduce a climbing action, while both exercises load one leg at a time. That focus may be relevant to hiking, where each step involves supporting the body on one leg, including on uneven ground.
The account is useful as a personal training example, not as a controlled test. The writer reports a positive experience after regular exercise, but the source gives no evidence that these two movements alone caused her steadiness or lack of knee symptoms. Hike difficulty, prior fitness, footwear, pacing and other training could also affect how a person feels on a trail. Readers should treat the exercises as options described by the report, rather than a promise of injury prevention or performance gains.
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How the Writer Prepared
The writer says she lives in London, where access to challenging terrain is limited, and travels farther afield a few times a year to walk hills and peaks. Before the Albanian Alps trip, she had included single-leg exercises in her routine year-round. She also says her coach regularly includes the two movements in her plan and that she programs them for her personal training clients.
The report focuses on those exercises rather than a full hiking preparation plan. It does not describe how long the writer trained, how often she did each movement, what other workouts she completed, or whether she practised with a pack. Its central point is narrower: both exercises can be scaled from bodyweight to added resistance, allowing the person to change the challenge.
“I felt steady on my feet as I lunged confidently over boulders and large rocks.”
— Fit&Well writer
What the Account Cannot Establish
The report does not say when it was published, how frequently or for how long the writer performed the exercises, or how much weight she used. It also gives no route details, elevation profile, weather conditions or independent assessment of the hike. Those gaps make it difficult to compare her experience with other hikes or reproduce her preparation precisely.
Most importantly, the claim that the exercises helped is based on the writer’s own account. The source does not establish a direct cause-and-effect relationship, show that the exercises prevent knee problems, or say that every walker can safely perform them at the same level. The appropriate starting height, range of motion and resistance will differ among individuals.
Adapting the Exercises to Ability
The source gives a simple progression: start with bodyweight and a lower platform for step-ups, then consider a higher surface or added weight if the movement remains controlled. For split squats, weights can be added once the bodyweight version is manageable. The report does not offer a schedule for increasing repetitions or load, so it should not be read as a complete training programme.
Walkers considering either movement can use the report’s instructions as a description, while adapting the range and difficulty to their ability. Anyone with pain, an existing injury or questions about suitable exercise can consult a qualified fitness or health professional. Fit&Well’s account does not say whether the writer plans further hikes or provide additional training results.
Key Questions
Which two exercises did the writer use?
The report names step-ups and Bulgarian split squats as the two single-leg exercises in the writer’s year-round routine.
How many repetitions does the report recommend?
It lists 8–12 repetitions per side for each exercise. That is the report’s suggested range, not a personalised prescription for every walker.
Can the exercises be done at home?
Yes. The report says they can be performed at home using a chair or similar stable support, or in a gym. It suggests a lower platform to make step-ups easier.
Do these exercises guarantee easier uphill hikes or prevent knee pain?
No. The writer says they helped her feel steady and reports no knee niggles on her descent, but that is a personal experience. The source does not establish that the exercises guarantee those outcomes for other people.
Source: fitandwell.com
