Trail Running/Walking
How to do the Trail Running/Walking with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings
Bodyweight
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.
Log it, see it on your body.
Every Trail Running/Walking set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Trail Running/Walking fits
The Trail Running/Walking shows up in training built around a specific goal. See how it fits:
More quads exercises
Trail Running/Walking: common questions
What muscles does the Trail Running/Walking work?
The Trail Running/Walking primarily works the Quads. It also recruits the Calves, Glutes and Hamstrings as supporting muscles.
Is the Trail Running/Walking suitable for beginners?
Yes. The Trail Running/Walking is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Trail Running/Walking?
None. The Trail Running/Walking is a bodyweight exercise, so you can do it without any equipment.
How do I do the Trail Running/Walking with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Trail Running/Walking sets, free.
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