4 Exercises to Help Improve Your Grouse Grind Time
The Grouse Grind is a classic challenge that many Vancouverites and tourists alike love to tackle as a way to test their aerobic endurance and strength. Located in North Vancouver, British Columbia, at the base of Grouse Mountain, this demanding, leg-burning trail ends at the summit, pushing your physical limits and mental toughness. If you’re aiming to improve your time, adding specific exercises to your training routine can significantly boost your performance. Here are four essential exercises to enhance the power, stability, and stamina required to conquer your next ascent:
1. Bulgarian Split Squats
Why: The Grind is essentially a never-ending staircase. Bulgarian split squats target your quads, glutes, and hamstrings while improving single-leg strength and balance\u2014essential for tackling uneven terrain.
How to:
Place one foot on a bench or step behind you.
Lower into a lunge position until your front thigh is parallel to the ground.
Push through your front heel to return to standing.
Perform 3 sets of 8-12 reps per leg.
2. Step-Ups with Weight
Why: Step-ups mimic the climbing motion of the Grouse Grind and build leg strength. Adding weight enhances your power and endurance.
How to:
Hold a dumbbell in each hand and step onto a sturdy platform or bench.
Drive through your front heel to bring your other foot up.
Slowly lower back down.
Perform 3 sets of 8-12 reps per leg.
3. Core Stabilization with Plank Variations
Why: A strong core helps maintain posture and stability during the steep climb.
How to:
Start with a standard forearm plank.
Progress to side planks, or add movement like shoulder taps or mountain climbers.
Hold for 30-60 seconds or aim for 3 sets of 10-15 reps for dynamic planks.
4. Hill Sprints or Stair Intervals
Why: Simulating the Grind with high-intensity sprints or stair intervals will boost your cardiovascular endurance and leg power.
How to:
Find a hill or staircase and sprint to the top, focusing on explosive effort.
Walk back down to recover.
Repeat for 6-10 intervals, depending on your fitness level.
Incorporate these exercises 2-3 times per week, alongside regular hiking to see the best results. With consistent training, you'll be flying up the Grind in record time!
Bri Hicks Physio & Performance is dedicated to providing evidence based physiotherapy care.
Trying to improve your Grouse Grind time? Reach out if you have any questions or to get help booking your physiotherapy appointment today!