Train Your Legs Before the Descent: Two Exercises for Downhill Running and Hiking

Train Your Legs Before the Descent: Two Exercises for Downhill Running and Hiking

From Mindfulness, Movement, and Exercise by Jenn Pilotti

March 2, 2026 · 3 min

About this episode

This episode provides two exercises to strengthen legs for downhill running and hiking.

If you’ve ever felt your knees screaming on a steep downhill stretch — whether on a trail run or a long hike — you already know that going down is a different animal than going up. It demands a specific kind of strength, coordination, and body awareness that most people never train for directly. Here are two simple exercises to help you build exactly that. Exercise 1: Slant Board Single-Leg Balance For this one, you’ll need a thick board (a sturdy two-by-four or slightly thicker works well — thinner boards bow too much) and a yoga block, preferably cork, to prop one end up and create a downward slope. Stand on the board facing downhill, and here’s the key: lean your torso forward . This matters more than it might seem. If you were running or hiking downhill with your weight back, you’d be putting enormous strain on your knees. This exercise is meant to simulate the real mechanics of descent, so practice the position you actually want to be in. From there, focus on these three alignment cues: * Reach through the pinky edge of your foot so it feels long * Lift the inner ankle bone slightly * Rotate the skin of your calf inward and the skin of your upper thigh outward Once you feel…

People in this episode

Host: Jenn Pilotti

Topics covered

  • downhill running
  • hiking
  • leg exercises
  • strength training
  • body awareness

Keywords

  • downhill running
  • hiking
  • leg strength
  • balance exercises
  • neuromuscular awareness

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