Male model ex_BXUN5B

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Upper Legs · Body Weight

Briskly Walking (360 Degrees)

beginnerstrength

Briskly Walking (360 Degrees) is a beginner compound strength exercise that works the quads (upper legs), with the glutes and hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Quadriceps · Quadriceps Femoris
Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Calves · Gastrocnemius, Soleus

Secondary muscles

Glutes · gluteus maximus, gluteus mideus
Hip Flexors · Iliopsoas

How to do Briskly Walking (360 Degrees)

Stand upright with your feet hip-width apart and your arms relaxed by your sides.
Begin walking at a brisk pace, ensuring that you take quick, short steps.
Swing your arms naturally with each step, allowing them to move opposite to your legs for balance.
Maintain this brisk pace for the desired duration or distance.

Form tips

Keep your core engaged to maintain good posture and stability.
Focus on a heel-to-toe motion with each step to ensure proper walking mechanics.
Breathe steadily and rhythmically to support your pace and endurance.

Briskly Walking (360 Degrees) alternatives

Plate Overhead Walking Lunge

Quads · beginner

Narrow Stance Heels Elevated Dumbbell Goblet Squats

Quads · intermediate

Barbell Side Split Squat

Quads · intermediate

Smith Machine Bulgarian Split Squat

Quads · beginner

More quads exercises

Briskly Walking

Walking

Walking Fast

45 Degrees Step Out

Air Swing Walking

Unilateral Box Jump

Chair Bulgarian Split Squats Bodyweight Left

Quads · beginner

Bodyweight Pulse Squat Arms to Chest

Quads · intermediate

Briskly Walking (360 Degrees) FAQ

What muscles does Briskly Walking (360 Degrees) work?

Briskly Walking (360 Degrees) mainly works the quads in the upper legs (Quadriceps Femoris, Biceps Femoris, Semitendinosus and Semimembranosus). The glutes and hip flexors work as secondary muscles.

What equipment do you need for Briskly Walking (360 Degrees)?

None. Briskly Walking (360 Degrees) is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Briskly Walking (360 Degrees) should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Briskly Walking (360 Degrees) good for beginners?

Yes. Briskly Walking (360 Degrees) is rated beginner, so it's a sound choice while you learn to train the quads.

How many calories does Briskly Walking (360 Degrees) burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Briskly Walking (360 Degrees)?

Other exercises for the quads include Plate Overhead Walking Lunge, Narrow Stance Heels Elevated Dumbbell Goblet Squats, Barbell Side Split Squat and Smith Machine Bulgarian Split Squat.

For developers

Use Briskly Walking (360 Degrees) in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_BXUN5B" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_BXUN5B",
  "name": "Briskly Walking (360 Degrees)",
  "model": "male",
  "target": "Quads",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_BXUN5B/mp4-720.mp4?…",
    "poster": "https://…/ex_BXUN5B/poster.jpg?…"
  }
}