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Upper Legs · Body Weight
Briskly Walking
Briskly Walking 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
- 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 alternatives
More quads exercises
Briskly Walking FAQ
What muscles does Briskly Walking work?
Briskly Walking 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?
None. Briskly Walking 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 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 good for beginners?
Yes. Briskly Walking is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Briskly Walking 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?
Other exercises for the quads include Plate Overhead Walking Lunge, Chair Back Lunge Right Resistance Band, Plate Deficit Lunge and Barbell Front Rack Lunge.
For developers
Use Briskly Walking 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.
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