As aPersonal Training Manager, I’ve found that walking-based exercises offer an excellent foundation for lower body strength.
Every step you take involvesthe glutes (butt muscles).
The quads (front of the thigh)are engaged when you extend your knee to step forward.
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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.
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Increased speed activates muscles, and boosts calorie burn.
Variations in terrain activate different muscle groups.
Flat surfaces are very controlled and allow you to focus on form.
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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.
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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.
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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.
Week by week add another one or two exercises.
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you could also mix up the terrain you are walking on to add difficulty or intensity.
Progressive overload is key.
Stay consistent to see results!
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