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Upper Legs · Body Weight
Walking Fast
Walking Fast is a beginner compound strength exercise that works the quads (upper legs), with the core, lower back 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
- Glutes · gluteus maximus, gluteus mideus
- Calves · Gastrocnemius, Soleus
Secondary muscles
- Core · Rectus Abdominis, Obliques
- Lower Back · Erector Spinae
- Hip Flexors · Iliopsoas
- Shoulders · Deltoids
How to do Walking Fast
- Stand upright with your feet hip-width apart and your arms relaxed by your sides.
- Step forward with your right foot, rolling through the heel to the ball of your foot while swinging your left arm forward and right arm back.
- Push off with your right foot, quickly bringing your left foot forward to step, swinging your right arm forward and left arm back. Increase your pace while maintaining control.
- Continue this alternating pattern, maintaining a brisk and consistent stride. Repeat for the desired distance or time.
Form tips
- Maintain a brisk pace that challenges you but allows you to walk efficiently.
- Wear comfortable, supportive shoes to prevent injury and enhance your walking experience.
- Keep your shoulders relaxed and avoid tensing your upper body.
Walking Fast alternatives
More quads exercises
Walking Fast FAQ
What muscles does Walking Fast work?
Walking Fast mainly works the quads in the upper legs (Quadriceps Femoris, Biceps Femoris, Semitendinosus and Semimembranosus). The core, lower back, hip flexors and shoulders work as secondary muscles.
What equipment do you need for Walking Fast?
None. Walking Fast is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Walking Fast 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 Walking Fast good for beginners?
Yes. Walking Fast is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Walking Fast 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 Walking Fast?
Other exercises for the quads include Plate Overhead Walking Lunge, Dumbbell Bulgarian Split Squat, Dumbbell Curtsy Lunge and Sumo Squat in Between Legs Resistance Band.
For developers
Use Walking Fast 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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