Are you training for a hilly race this spring—excited for the challenge but dreading the burn in your legs? Efficient climbing is about more than pumping out hill repeats; building strength, mobility and endurance is also essential. Here’s where yoga can come in—these poses boost balance, hip power and recovery. The science supports this—studies show that yoga enhances neuromuscular coordination, helping reduce injury risk and improve running economy. Adding a few key poses to your routine could make your next climb feel smoother and stronger.
Revolved crescent lunge
Hills demand strong glutes, a stable core and hip mobility. This twisting lunge strengthens the legs while stretching the spine and hip flexors—crucial for that uphill push.
Start in a lunge with your right foot forward, left leg extended back.
Bring hands to heart and twist toward your front leg, pressing your elbow outside your knee.
Hold for 20–30 seconds, then switch sides.
Modify it: Rest your back knee on the ground for extra support.
Chair pose on toes
Chair pose strengthens the quads, calves and ankles—the muscles that power your uphill drive. The added heel lift mimics the mechanics of climbing.
Stand with feet hip-width apart, bend your knees into a squat, and lift onto your toes.
Hold for 30 seconds, engaging your core and glutes.
Modify it: Keep heels down if balance is tricky or hold onto a wall.
Standing figure four
This stretch improves balance and strengthens the glutes, which prevent over-reliance on quads during climbs. It also stretches the IT band and outer hips, which can get tight from hill running.
Stand on your left leg, cross your right ankle over your left thigh, and sink into a single-leg squat.
Hold for 20 seconds, then switch sides.
Modify it: Sit on a chair and cross your ankle over the opposite thigh to get the stretch without balancing.
Downward dog heel with raises
Downward dog strengthens and lengthens the calves, reducing fatigue on steep climbs and helping with push-off efficiency.
Start in downward dog (hips lifted, hands and feet on the ground).
Slowly raise and lower your heels 10–15 times, stretching and strengthening the lower legs.
Modify it: Bend your knees slightly if your hamstrings feel too tight.
How often should you do these?
Try these poses post-run for recovery or on rest days to improve mobility and strength. Consistency is key—two to three times a week can make a noticeable difference. Yoga won’t replace hill repeats, but it will make them feel easier.
Your legs will thank you on your next climb!
