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Listen to this article<\/title><path d=\"M12.5265 16.2C12.2326 16.2 12.0122 16.1265 11.7184 16.053C11.2775 15.9061 10.9102 15.6122 10.6898 15.2449C10.4694 14.8775 10.3959 14.4367 10.5428 13.9959L11.5714 10.3959C11.6449 10.1755 11.7184 9.95509 11.8653 9.80815C12.0122 9.66121 12.1592 9.51427 12.3796 9.36733C12.6 9.29386 12.8204 9.2204 13.0408 9.14693C13.2612 9.14693 13.4816 9.14693 13.702 9.2204H13.7755C14.2163 9.36733 14.5837 9.58774 14.951 9.95509C14.951 9.66121 14.951 9.29386 14.951 8.99999C14.951 7.38366 14.2898 5.8408 13.1877 4.73876C12.0122 3.56325 10.5428 2.9755 8.92652 2.9755C7.31019 2.9755 5.76733 3.63672 4.66529 4.73876C3.48978 5.8408 2.82856 7.38366 2.82856 8.99999C2.82856 9.29386 2.82856 9.66121 2.82856 9.95509C3.12244 9.66121 3.56325 9.36733 4.00407 9.2204H4.07754C4.29795 9.14693 4.51835 9.14693 4.73876 9.14693C4.95917 9.14693 5.17958 9.2204 5.39999 9.36733C5.6204 9.4408 5.76733 9.58774 5.91427 9.80815C6.06121 9.95509 6.13468 10.1755 6.20815 10.3959L7.23672 13.9959C7.38366 14.4367 7.31019 14.8775 7.08978 15.2449C6.86938 15.6122 6.50203 15.9061 6.13468 16.053C5.76733 16.2 5.39999 16.2 5.03264 16.2C4.66529 16.1265 4.29795 16.053 4.00407 15.9061C3.63672 15.6122 3.41631 15.3918 3.12244 15.0979C2.90203 14.8775 2.75509 14.5102 2.68162 14.1428L2.38774 13.0408L2.2408 12.6735C2.2408 12.6 2.16733 12.453 2.16733 12.3796C1.87346 11.2775 1.79999 10.1755 1.79999 8.99999C1.79999 7.08978 2.53468 5.25305 3.9306 3.9306C5.25305 2.60815 7.08978 1.79999 8.99999 1.79999C10.9102 1.79999 12.7469 2.53468 14.0694 3.9306C15.3918 5.25305 16.2 7.08978 16.2 8.99999C16.2 10.102 16.053 11.2775 15.8326 12.3796C15.8326 12.453 15.7592 12.6 15.7592 12.6735L15.6857 12.9673V13.0408L15.1714 14.1428C15.0979 14.5102 14.8775 14.8041 14.6571 15.0979C14.4367 15.3918 14.1428 15.6122 13.849 15.7592C13.5551 15.9061 13.1877 16.053 12.8204 16.053C12.7469 16.1265 12.6735 16.2 12.5265 16.2ZM3.71019 13.849C3.78366 14.0694 3.85713 14.2163 4.00407 14.4367C4.15101 14.6571 4.29795 14.7306 4.51835 14.8775C4.73876 14.951 4.8857 15.0245 5.10611 15.0979C5.32652 15.0979 5.54693 15.0979 5.76733 15.0245C5.98774 14.951 6.06121 14.8775 6.13468 14.7306C6.20815 14.5837 6.20815 14.4367 6.20815 14.2898L5.17958 10.6898C5.17958 10.6163 5.10611 10.5428 5.10611 10.4694C5.03264 10.4694 4.95917 10.3959 4.8857 10.3224C4.81223 10.3224 4.73876 10.249 4.66529 10.249C4.59182 10.249 4.51836 10.249 4.44489 10.249H4.37142C3.9306 10.3959 3.63672 10.6898 3.41631 11.0571C3.26938 11.351 3.19591 11.7184 3.26938 12.0857C3.34285 12.3061 3.34284 12.5265 3.41631 12.6735L3.71019 13.849ZM13.2612 10.3224C13.1877 10.3224 13.1877 10.3224 13.2612 10.3224C13.1143 10.3224 13.0408 10.3224 12.9673 10.3959C12.8939 10.4694 12.8204 10.4694 12.8204 10.4694C12.7469 10.5428 12.7469 10.6163 12.7469 10.6898L11.7184 14.2898C11.6449 14.4367 11.7184 14.5837 11.7918 14.7306C11.8653 14.8775 12.0122 14.951 12.0857 15.0245C12.3796 15.0979 12.5265 15.0979 12.7469 15.0979C12.9673 15.0979 13.1877 15.0245 13.3347 14.8775C13.5551 14.8041 13.702 14.6571 13.849 14.4367C13.9959 14.2898 14.0694 14.0694 14.1428 13.849L14.5102 12.6735C14.5837 12.5265 14.5837 12.3061 14.6571 12.1592C14.7306 11.7918 14.6571 11.4245 14.5102 11.1306C14.2898 10.7633 13.9959 10.4694 13.5551 10.3224H13.4816C13.3347 10.3224 13.2612 10.3224 13.2612 10.3224Z\" fill=\"currentColor\"\/><\/svg><span class=\"hidden sm:inline\">Listen<\/span><\/button><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div><\/p>\n<p class=\"fp-leadCaption py-tight text-left font-utility text-utility3-size leading-utility3-line-height text-secondary\">Photo series of a hike in the Kamikochi National Park, concept used to depict benefits of functional fitness exercises for outdoor athletes and adventurers<br \/>\n<!-- --> (Photo: Visualspace\/Getty)<\/p>\n<\/div>\n<\/div>\n<div>\n<div class=\"article-body\">\n<p>Published May 11, 2026 03:00AM<\/p>\n<\/div>\n<p>When you love the outdoors, adventuring in them doesn\u2019t<i> feel<\/i> like a workout. But you\u2019re actually putting a lot of stress on your body when hiking up and down mountains, jumping over puddles, hanging from tree branches, and traversing narrow logs. If you want to show up strong and competent as you tackle these activities, slotting in functional fitness moves is a really smart idea.<\/p>\n<h2>What Are Functional Fitness Exercises?<\/h2>\n<p>Functional fitness moves are exercises that prepare you for specific activities, helping you perform them more efficiently and with a lower risk of injury.<\/p>\n<p>The term \u201c<a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/blog.nasm.org\/functional-training-compound-workouts\">functional training<\/a>\u201d is typically used for tasks of daily life. For example, a great exercise to practice picking up heavy items off the floor is the deadlift. But functional fitness can also apply to other scenarios\u2014including your escapades outdoors.<\/p>\n<p>I leaned on my expertise as a certified personal trainer and outdoor enthusiast to come up with seven functional fitness moves that\u2019ll help you better handle the demands of outdoor adventuring.<\/p>\n<p>Add the moves below to your existing strength training routine one to two times a week, and get ready to crush your next hiking trip.<\/p>\n<h2>1. Dumbbell Step-Up<\/h2>\n<h3>Best for: Walking and Hiking Uphill<\/h3>\n<p>The step-up is a classic lower-body exercise that trains your ability to walk uphill, which is useful for hiking and backpacking. It works the quads, glutes, hamstrings, and core.<\/p>\n<h4><strong><a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/www.youtube.com\/shorts\/5ksu8nrdVIE\">How to Do It<\/a>:\u00a0<\/strong><\/h4>\n<ul>\n<li style=\"font-weight:400\" aria-level=\"1\">Stand tall with feet hip-distance apart, facing a bench, box, or step. Hold a medium dumbbell in each hand.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Step your right foot onto the bench.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Once your right foot is firmly planted, press through that foot as you bring your left foot onto the bench. Pause for a moment once you\u2019re fully on top of the step, feet hip-distance apart, then reverse the motion by stepping down with the right foot and following with the left. This is one rep.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Do eight to 12 reps with the right leg leading, then switch sides and repeat. Complete two to three sets.<\/li>\n<\/ul>\n<p>Make sure your posture stays tall throughout, and don\u2019t arch or round your back.<\/p>\n<h2>2. Forward Step-Down<\/h2>\n<h3>Best for: Walking and Hiking Downhill<\/h3>\n<p>The forward step-down trains your ability to walk or hike downhill. Walking and hiking downhill <a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/journals.humankinetics.com\/view\/journals\/jsr\/24\/4\/article-p349.xml\">can often cause knee pain<\/a>, so exercises that strengthen your knees will be especially beneficial if hiking is your thing.<\/p>\n<p>This move spotlights the quads and glutes, which play a big role in stabilizing the knees as you step down.<\/p>\n<h4><strong><a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/www.instagram.com\/reels\/DLLYrRZPZxc\/\">How to Do It<\/a>:\u00a0<\/strong><\/h4>\n<ul>\n<li style=\"font-weight:400\" aria-level=\"1\">Stand on a short box, weight plate, or step. Keep your feet hip-distance apart.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">While keeping your right leg firmly planted, lift your left leg up and flex that foot. Hold your left leg out in front of your body, knee straight. This is the starting position.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Slowly bend your right leg as you lower your left heel towards the ground. Tap your left heel to the ground, then press through your right glute as you straighten that leg and return to the starting position. This is one rep.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Continue for eight to 12 reps, then switch sides and repeat.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Complete two to three total sets.<\/li>\n<\/ul>\n<p>As you do your reps, keep your hips level and don\u2019t let the knee on your grounded leg collapse inward.<\/p>\n<h2>3. Mountain Climbers<\/h2>\n<h3>Best for: Doing Short Bursts of Movement<\/h3>\n<p>The mountain climber trains you to perform short bursts of movement, which can come in handy in the wilderness when you need to sprint away from something like a wasp or bee. This move works the hip flexors, legs, core, and shoulders.<\/p>\n<h4><strong><a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/www.youtube.com\/watch?v=cnyTQDSE884\">How to Do It<\/a>:\u00a0<\/strong><\/h4>\n<ul>\n<li style=\"font-weight:400\" aria-level=\"1\">Start on all fours with wrists under shoulders and knees under hips.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Lift your knees off the ground and extend your legs to come into a high plank.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Engage your core so that your back is straight, and squeeze your glutes and quads. Your body should form one long, straight line from your head to your heels.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Drive your right knee towards your chest, then place your right foot back on the ground.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Repeat with the left leg.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Continue this pattern, alternating sides, for 30 seconds.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Complete two to three total sets.<\/li>\n<\/ul>\n<p>Focus on keeping your core engaged and your back flat (not arched or rounded) as you move your legs. Once you\u2019ve mastered good form, add speed to the movement, focusing on quick, powerful leg movements.<\/p>\n<h2>4. Speed Skaters<\/h2>\n<h3>Best for: Jumping Over Obstacles<\/h3>\n<p>The speed skater trains your ability to jump laterally (side-to-side), which, in the outdoor world, can translate into hopping over obstacles on the trail, such as rocks, puddles, and tree roots. It works your glutes, quads, hamstrings, calves, and core.<\/p>\n<h4><strong><a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/www.instagram.com\/reels\/DGoJzkSyXBi\/\">How to Do It<\/a>:\u00a0<\/strong><\/h4>\n<ul>\n<li style=\"font-weight:400\" aria-level=\"1\">Stand tall with feet hip-distance apart, core engaged. Lift your right foot off the ground and press off through your left foot to jump laterally to the right several feet (or as far as you can jump to the side). Land on your right foot and keep your left leg lifted, allowing it to swing diagonally behind your right leg.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Pause for a moment here, then press through your right foot to jump laterally to the left several feet. Land on your left foot and keep your right leg lifted, allowing it to swing diagonally behind your left leg. This is one rep.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Continue this pattern, jumping side to side, for eight to 12 reps.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">\u00a0Do two to three sets.<\/li>\n<\/ul>\n<p>Make sure to keep your core engaged the entire time and focus on good landing mechanics: don\u2019t let your knee collapse inward.<\/p>\n<p>Once you\u2019ve mastered good form, up the intensity by adding more explosiveness to your jumps, adding greater height and\/or distance to each jump. When you add this intensity, decrease your rep count to ensure you aren\u2019t over-fatiguing your muscles, aiming for about four to six reps.<\/p>\n<h2>5. Tightrope Walk<\/h2>\n<h3>Best for: Navigating Narrow Elevated Pathways<\/h3>\n<p>This move helps sharpen your balance in a low-risk environment, which can pay off when you need to cross a log or traverse a narrow, raised pathway.<\/p>\n<h4><strong><a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/www.youtube.com\/shorts\/-Wlu9KJj74A\">How to Do It<\/a>:\u00a0<\/strong><\/h4>\n<ul>\n<li style=\"font-weight:400\" aria-level=\"1\">Find a straight line on the ground (such as the control joint, which refers to the intentional cracks, in a sidewalk) or place a piece of tape or string on the floor. The tape or string should be eight to ten feet long, or longer.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Walk across the line as if it were a tightrope, placing one foot directly in front of the other and raising your arms out to the sides for balance.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Keep your gaze focused a few feet in front of you and engage your core for balance.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Try to walk the full distance of the line without losing your balance.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Repeat several times.<\/li>\n<\/ul>\n<p>Once this feels easy, try walking the line at a faster pace.<\/p>\n<h2>6. Dumbbell Hammer Curl Squats<\/h2>\n<h3>Best for: Putting on and Removing a Heavy Pack<\/h3>\n<p>This exercise combines two classic movements\u2014the squat and the bicep hammer curl\u2014to pretty closely mimic the motion of putting on and taking off a heavy backpack. It works your quads, glutes, hamstrings, core, and biceps.<\/p>\n<h4><strong><a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/www.youtube.com\/shorts\/rex9VLsM5h4\">How to Do It<\/a>:\u00a0<\/strong><\/h4>\n<ul>\n<li style=\"font-weight:400\" aria-level=\"1\">Stand tall with feet hip-distance apart, toes pointed forward, and core engaged. Hold a light to medium dumbbell in each hand, palms facing each other, and rest your arms by your sides. This is the starting position.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Keeping elbows close to your sides and palms facing each other, bend your elbows to curl the weights up to your shoulders, then lightly rest them on top of your shoulders.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">From here, push your hips back and bend your knees to lower into a squat, keeping the weights racked on your shoulders. Pause when your quads are parallel to the ground (or as close to parallel as is comfortable), then press through your feet to stand up.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Once you\u2019re standing, straighten your arms to lower the weights back down to your sides to return to the starting position. This is one rep.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Do eight to 12 reps.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Complete two to three sets.<\/li>\n<\/ul>\n<h2>7. Dead Hang<\/h2>\n<h3>Best for: Better Grip Strength<\/h3>\n<p>Dead hangs really work your grip strength, which is helpful when you want to casually hang from a tree branch or open a jar of marshmallow fluff at the campfire.<\/p>\n<h4><strong><a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" data-afl-p=\"0\" href=\"https:\/\/www.youtube.com\/shorts\/dOCQjaasbGs\">How to Do It<\/a>:\u00a0<\/strong><\/h4>\n<ul>\n<li style=\"font-weight:400\" aria-level=\"1\">Grip a fixed, sturdy bar with hands slightly wider than shoulder-distance apart, palms facing forward.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Lift your feet off the ground so that it\u2019s just your arms supporting your body weight.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Engage your core, shoulders, and back.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Hold for as long as you comfortably can.<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Rest for a minute (or as long as you need to feel recovered).<\/li>\n<li style=\"font-weight:400\" aria-level=\"1\">Repeat for two to three rounds.<\/li>\n<\/ul>\n<p>If you\u2019re new to this, you may only be able to hang for just a few seconds\u2014and that\u2019s OK. With time and repetition, you\u2019ll get the (literal) hang of it.<\/p>\n<p><strong>Want more\u00a0<i>Outside<\/i>\u00a0health stories?\u00a0<a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/hub.outsideinc.com\/bodywork_newsletter_sign_up-0\">Sign up for the Bodywork newsletter<\/a>.<\/strong><\/p>\n<p><!-- --><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><br \/>\n<br \/><a href=\"https:\/\/www.outsideonline.com\/health\/training-performance\/functional-fitness-outdoor-athletes\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The best way to prep for hiking or walking downhill is by strengthening your knees with single-leg reps. Listen to this articleListen Photo series of a hike in the Kamikochi National Park, concept used to depict benefits of functional fitness exercises for outdoor athletes and adventurers (Photo: Visualspace\/Getty) Published May 11, 2026 03:00AM When you<\/p>\n","protected":false},"author":1,"featured_media":12670,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[35],"tags":[],"class_list":{"0":"post-12669","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-wild-living"},"_links":{"self":[{"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/posts\/12669","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12669"}],"version-history":[{"count":0,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/posts\/12669\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/media\/12670"}],"wp:attachment":[{"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12669"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12669"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12669"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}