Step-up with a pack
Quads and glutes, carrying weight the way a mountain day does.
- You need
- A step or box at about knee height, and a backpack with 8–15 kg — water bottles and books work.
- Why it is in the plan
- An alpine day is a long climb with a pack on. This is that, indoors, with the weight you will actually carry.
How to do it
- 1Pack 8–15 kg with the heaviest things close to your back. Straps tight.
- 2Put the whole foot on the step and stand fully tall at the top.
- 3Step down under control with the same leg.
- 4Switch legs every set. Keep a steady rhythm you could hold for minutes.
Easier
A lighter pack and a lower step.
Harder
Work up to the weight you plan to carry, or more reps per set.
Common mistake
Leaning so far forward that the pack pulls you off balance. Chest up, weight over the front foot.
Gym version: Dumbbell step-up (dumbbells + box)
Used in: Alpine day, Multi-day alpine route, High-altitude expedition, Kilimanjaro trek
14 days free, no card. €19/month if you add one after. Cancel anytime.
Start 14 days freeRidgework writes training weeks for trail and mountain. It is not a medical device, not healthcare, and not a substitute for a clinician, a guide, or rescue. Research citations inform the week structure; they are not prescriptions. You remain responsible for safety in the mountains and in training.