Walking works several muscle groups in your legs.
There are ways to modify your walking routine to target other muscle groups.
Knee Muscles
Walking engages the knee flexors and extensors.
Science Photo Library / Getty Images
Hip Muscles
Walking engages the hip flexors, extensors, and abductors.
Core Muscles
Walking also engages yourcore muscles, which help keep you upright and stabilize your trunk.
These include:
Building Muscles by Walking
Walking won’t build large muscles.
it’s possible for you to achieve muscle growth (hypertrophy) through strength training.
Try these tips:
Walking Modifications
Walking isn’t easy for everyone.
If you’re cleared to walk, start slowly.
Choose a short distance and walk at a leisurely pace.
As you get more comfortable, gradually add more time to your walks.
If you have chronic pain or concerns about your balance, trywalking in waterwhen you first start out.
This will reduce some of the pressure on your joints and help prevent injury from a fall.
You might also consider an assistive rig (such as acane) for additional support while walking.
If you aren’t sure which machine is best for you, consult aphysical therapist.
Summary
Walking engages muscles in your legs and core.
Check with a healthcare provider before starting a walking program.
American College of Sports Medicine.Starting a walking program.
Arthritis Foundation.Anatomy of the knee.
Hospital for Special Surgery.A guide to your core muscles, from a PT.
Harvard Health Publishing.Power up your walking routine.
