Intermediate · 4 min 30 sec
Hike Warm-Up
Get moving before the trail with gentle leg swings and squats.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0130s
Trunk twist
Standing · Focus: core, sides, back.
- 02
60sKnee circles
Standing · Focus: knees, ankles.
- 03
60sKnee hugs
Standing · Focus: hips, glutes.
- 04
60sLeg swings
Standing · Focus: hips, thighs.
- 05
30sAir squats
Standing · Focus: thighs, glutes, core.
- 06
30sArm swings
Standing · Focus: chest, shoulders.
Step by step
How to do the routine.
Step 1 · 30 seconds
Trunk twist
- Stand with your feet shoulder-width apart and knees soft.
- Extend your arms to the sides.
- Turn your torso gently from side to side.
Keep your movement controlled and avoid jerking at the end of each turn.
For less intensity, make the turn smaller, soften your knees, and reach only partway.
Step 2 · 60 seconds
Knee circles
- Stand with feet together and knees slightly bent.
- Rest your hands lightly on your knees.
- Make small, slow circles with your knees, then reverse direction.
Keep your feet flat and avoid pressing down with your hands.
For less intensity, use very small circles and hold a stable support.
Step 3 · 60 seconds
Knee hugs
- Stand tall with your feet hip-width apart.
- Lift one knee and gently hold it toward your chest.
- Lower your foot and repeat on the other side.
Keep your torso upright and move slowly to stay balanced.
For less intensity, hold behind your thigh and bring the knee in only partway.
Step 4 · 60 seconds
Leg swings
- Stand beside a wall or sturdy chair and hold it for balance.
- Swing one leg gently forward and backward.
- Keep the motion controlled, then change legs.
Keep your torso steady and start with small swings.
For less intensity, hold a wall or chair and use a small leg swing.
Step 5 · 30 seconds
Air squats
- Stand with your feet shoulder-width apart and toes slightly out.
- Push your hips back and bend your knees into a comfortable squat.
- Press through your feet to stand and repeat.
Keep your chest lifted and your knees tracking with your feet.
For less intensity, use a shallower squat and hold a stable support.
Step 6 · 30 seconds
Arm swings
- Stand with your feet shoulder-width apart and knees soft.
- Open your arms to the sides, then swing them gently across your chest.
- Repeat, alternating which arm crosses on top.
Keep the motion smooth and within a comfortable range.
For less intensity, keep your arms lower and use a smaller swing.
Keep moving
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