6. Single-Arm Plank
Why it works: Low-back pain can become problematic for hikers hauling heavy packs, so core strength is huge. The single-arm plank is a little advanced, so start with a normal plank and work your way up. “It’s such a functional position because opposite arm and hip support one another,” Seedman says. “It’s really mimicking and simulating our walking and running movement pattern.” You’ll strengthen the entire musculature of your core, hips, and upper body.
How it works: Start in a plank position with hands directly beneath your shoulders and your core engaged. Bring one hand off the floor, holding it behind your back, extending it straight in front of you, or resting it lightly on your planted arm. Keep your back level. Hold for total duration, then repeat on opposite side.
Duration: 20 secondsBack to top