What Muscle Groups Are Targeted in Hiking and Trekking? Which Body Parts Benefit the Most?

Hiking and trekking for fitness and strength building

What muscles are we training when hiking or trekking?

Depending on the sport practised, certain areas of the body will be worked harder than others, but what about when you go hiking? Will you tone and refine your figure by walking? Below is a list of the muscles and muscle groups strengthened and sculpted by hiking!

Hiking strengthens the upper limbs (shoulders, arms and forearms)

• Shoulder muscles: These are the muscles that link the arm to the rest of the body. They include the muscles of the rotator cuff (subscapularis, infraspinatus, lesser ring, supraspinatus) and the trapezius, deltoid, grand dentle and angular muscles. These muscles provide mobility for the arms and shoulders (rotation, elevation).
• The biceps: These muscles are located on the front of the arm and are surrounded by two joints (scapulohumeral, elbow). The biceps comprise two muscles(long biceps and short biceps) which help flex and rotate the arms.
• The triceps: Located on the inside of the arm, they comprise three muscles (the vastus lateralis, the vastus medialis and the long head of the triceps) which complement the flexor role of the biceps brachii. The triceps enable the forearm to be extended.

Hiking strengthens the trunk and pelvis (chest, stomach and back)

• The abdominal muscles: These are made up of several layers of muscle(rectus abdominis, external oblique, internal oblique, transverse), whose function is to flex and rotate the trunk.
• The muscles of the back: The back includes muscles such as the trapezius, dorsalis major, rhomboid, infraspinatus and round muscle. These muscles play a variety of roles. From the dorsal to the lumbar muscles, they ensure the mobility of the arms and shoulder, maintain posture and protect the spine.

Hiking tones the lower limbs, including the buttocks, thighs and calves

• Quadriceps: Located at the front of the thigh, the quadriceps are made up of 4 muscles (the vastus femoris or rectus femoris, the vastus lateralis, the vastus medialis and the vastus intermedius). These muscles facilitate flexion of the thigh on the hip and extension of the leg on the thigh.
• The hamstring muscles: Located on the back of the thigh, there are four of these muscles(biceps femoris, semitendinosus and semimembranosus). They flex the leg and extend the thigh.
• Calf muscles: Also known as the sural triceps, the calf muscles are made up of 3 muscle groups, including the soleus and the gastrocnemius. These muscles help the foot to extend down the leg

IN SUMMARY:

Hiking essentially maintains the muscles of the lower limbs. The glutes, thighs and calves are strengthened by bending and flexing the leg. Postural support of the body and movement of the hips build up the abdominal and back muscles. If you also want to work your upper body, all you need is a pair of walking poles. The push of the poles, which propels the arms, helps to tone the shoulders and arms.