As a Personal Training Manager, I’ve found that walking-based exercises offer an excellent foundation for lower body strength. They’re accessible to everyone regardless of fitness level, can be easily modified, and engage major lower-body muscles like the glutes, quads, hamstrings, and calves. By incorporating slight variations such as weights, inclines, and resistance bands, you can sculpt your legs and improve mobility simultaneously. Try these seven exercises to take your walking routine to the next level and see real results in your lower body strength.
Why Walking Is So Effective for Lower Body Strength
Walking is a great foundation for lower body strength because it naturally, and easily, engages the major muscle groups of the lower body in a low impact way.
Every step you take involves the glutes (butt muscles). If you walk uphill, you activate them even further – the more you drive through your heel, the more activation that happens in the glutes.
The quads (front of the thigh) are engaged when you extend your knee to step forward. Walking on an incline or performing lunges increases quad activation.
The hamstrings (back of the thighs) pull your leg back after each step – they stabilize your knee. Walking with a longer stride will increase hamstring engagement.
Your calves (lower legs) push you off the ground with each step, especially when walking uphill or walking on your toes.
7 Walking Exercises That Sculpt & Strengthen Your Lower Body
Weight Ruck Walk
How-to:
- Wear a weighted backpack containing 10-30 lbs, depending on your fitness level. (You can use a lighter weight, 5-10 lbs, if needed, or if you are a beginner.)
- Stand tall, engage your core, and walk at a steady pace. Be sure to keep your shoulders back, and avoid leaning forward.
- Walk for 15-30 minutes. (If you’re looking to increase the intensity of your walk, increase the weight, or try an incline.)
Muscles Targeted:
- Quads, glutes, hamstrings, calves.
Walking Lunges
How-to:
- Step forward with one leg, while lowering your back knee toward the ground.
- Push off with your front foot to step forward into the next lunge. (Remember to keep your torso upright, and your core engaged.)
- Continue lunging forward, alternating legs.
- Repeat for 10-15 lunges per leg, for 2-3 rounds.
- You can also stay in a single spot; there’s no need to move forward. If you’d like to make the movement more difficult, add dumbbells or a weighted vest.)
Muscles Targeted:
- Quads, glutes, hamstrings, calves.
High-Knee Power Walk
How-to:
- Walk forward while lifting your knees to hip height.
- Swing your arms for momentum and engage your core.
- Keep your cadence at a brisk, steady pace. (Increase your speed to make the movement more advanced.)
- Complete 3-4 rounds of 30-60 seconds.
Muscles Targeted:
- Hip flexors, quads, glutes.
Side Step Walk with Resistance Band
How-to:
- Place a resistance band just above your knees.
- Step laterally to one side, while keeping a slight bend in the knee. Keep the tension taut on the band the entire time.
- Continue stepping in that direction for a set distance, then switch sides.
- Complete 20 steps per side for 2-3 rounds.
Muscles Targeted:
Heel-to-Toe Calf Walk
How-to:
- Step forward, landing on your heel and rolling to your toes.
- Then, push off with your toes to activate your calves.
- Continue taking controlled steps. Take your time!
- Walk 30-45 seconds for 3-4 rounds.
Muscles Targeted:
- Calves, hamstrings, glutes.
Stair Climb Walk
How-to:
- Walk up stairs at a steady pace, remembering to push through your heels. (Also remember to not lean too far forward.)
- Walk or jog back down.
- Continue for 5-10 minutes.
- If needed, hold on to the rail for balance. For added difficulty skip steps or wear a weighted vest.
Muscles Targeted:
- Glutes, quads, hamstrings, calves.
Incline Power Walk
How-to:
- Walk uphill at a brisk pace, swinging your arms for momentum. (Engage your glutes by pushing off through your heels.)
- Continue for 10-20 minutes.
Muscles Targeted:
- Glutes, quads, hamstrings, calves.
How to Structure These Exercises Into Your Routine
If lower body strength and definition are your main goal, complete all the exercises in a dedicated session 2-3 times per week.
If you’re looking to add variety to your everyday walk, add a few of the movements gradually and switch them up over multiple walks.
If you like casual walks but want to try to build strength, add in 1-2 movements into your walking routine.
The Impact of Walking Pace and Terrain
The faster your walking pace, the more definition you can build. Increased speed activates muscles, and boosts calorie burn. For maximum sculpting potential you’ll want to walk at a brisk pace (4-5 mph), and alternate between a slower pace and brisk pace.
Variations in terrain activate different muscle groups. Flat surfaces are very controlled and allow you to focus on form. Inclines (i.e., hills or stairs) provide more glute and hamstring activation. Uneven terrain (i.e. grass or sand) works the ankles, calves, and glutes.
For maximum results, in general, it is best to combine pace alongside terrain. This will boost your caloric output and activate more of your muscles.
What Results to Expect
Firstly, you’ll feel stronger and more defined in your glutes. You’ll generally feel more power when you are walking, especially uphill or on stairs.
Your calves will feel less fatigued as well after standing or walking for a longer period.
You might also notice more toned thighs (contributed to the quads and hamstrings) – the front and back of your thighs might feel more firm.
Tips for Safely Adding These Exercises
Add in one or two exercises per walk. Week by week add another one or two exercises. You can also mix up the terrain you are walking on to add difficulty or intensity. Progressive overload is key.
Maintain proper form – don’t forsake form for speed or reps.
Add in light weights or a resistance band to challenge yourself.
Stay consistent to see results!
Ronny Garcia, CPT, ISSA
Ronny Garcia, CPT is a Personal Training Manager, CPT at Blink Fitness Read more about Ronny
