Train Your Legs Before the Descent: Two Exercises 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 BalanceFor 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 outwardOnce you feel stable, try lifting one foot and lowering it back down. Repeat on both sides. It’s a small movement, but done with intention, it builds the neuromuscular awareness that downhill terrain demands.Exercise 2: Step-Up (Staying Low)This one uses a box or step. Place one foot on top, set up the same foot alignment — pinky edge long, inner ankle bone lifted — and then step up. The critical detail: stay low as you rise. Don’t pop up. Don’t straighten and lock out.Why? Because descending a hill isn’t about standing tall — it’s about staying controlled and moving forward and down. The step-up mimics the coordination pattern you need, even though the movement itself is going upward. Think of it as training your legs to handle load while maintaining a forward-leaning, absorbed position.The Through-LineBoth exercises share the same underlying principle: your body position on the descent matters enormously. Leaning back shifts stress onto your joints in all the wrong ways. These drills help you build the habit of staying forward, staying controlled, and trusting your legs to do the work — before the trail asks them to.Give them a try before your next run or hike and see how your legs respond on the way down.Found this useful? Share it with a trail buddy, and drop any questions or feedback in the comments below. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe