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Upper Legs · Body Weight
Gorilla Walk
Gorilla Walk is a beginner compound strength exercise that works the quads (upper legs), with the shoulders, core and hamstrings 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
- Glutes
Secondary muscles
- Shoulders
- Core
- Hamstrings
How to do Gorilla Walk
- Stand with your feet wider than shoulder-width and squat down until you can place your hands on the floor in front of you.
- Place your hands on the floor and shift your weight onto them.
- Hop or step your feet forward to land outside your hands.
- Repeat, moving forward in a low, gorilla-like stance.
Form tips
- Keep your hips low and your back flat.
- Land softly.
Gorilla Walk alternatives
More quads exercises
Gorilla Walk FAQ
What muscles does Gorilla Walk work?
Gorilla Walk mainly works the quads in the upper legs. The shoulders, core and hamstrings work as secondary muscles.
What equipment do you need for Gorilla Walk?
None. Gorilla Walk is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Gorilla Walk 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 Gorilla Walk good for beginners?
Yes. Gorilla Walk is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Gorilla Walk 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 Gorilla Walk?
Other exercises for the quads include Landmine Alternating Lunge and Twist, Dumbbell Cossack Squats (Version 2), Cable Goblet Squat and Landmine Lateral Lunge.
For developers
Use Gorilla Walk 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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