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Upper Legs · Body Weight
Walking
Walking 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
How to do Walking
- 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, bringing your left foot forward to step, swinging your right arm forward and left arm back.
- Continue this alternating pattern, maintaining a natural stride and rhythm. Repeat for the desired distance or time.
Form tips
- Swing your arms naturally in opposition to your legs to help with balance and momentum.
- Maintain a steady and comfortable pace that allows you to walk efficiently.
- Wear comfortable, supportive shoes to prevent injury and enhance your walking experience.
Walking alternatives
More quads exercises
Walking FAQ
What muscles does Walking work?
Walking mainly works the quads in the upper legs (Quadriceps Femoris, Biceps Femoris, Semitendinosus and Semimembranosus). The core, lower back and hip flexors work as secondary muscles.
What equipment do you need for Walking?
None. Walking is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of 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 Walking good for beginners?
Yes. Walking is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does 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 Walking?
Other exercises for the quads include Plate Overhead Walking Lunge, Dumbbell Lunge to Overhead Press, Dumbbell Single Arm Overhead Lunge and Landmine Alternating Lunge to Chest Press.
For developers
Use 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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