Athena Vale
Walking is a full-body exercise that targets several muscle groups. It is a rhythmic, dynamic, aerobic activity that provides many health benefits. Walking faster and longer than usual can help develop and sustain physical fitness. It increases cardiovascular capacity and endurance, improves posture and balance, and helps with weight management. Walking targets the muscles in the legs, limb girdle, and lower trunk, including the glutes, hamstrings, hips, and calves. It also engages the core muscles, such as the pelvic floor, rectus abdominis, internal and external obliques, and transverse abdominis. Additionally, walking works the knee flexors and extensors, quadriceps, hip flexors, extensors, and abductors. The upper body is also involved, with the arms swinging and the back muscles supporting the torso and stabilising the pelvis.
| Characteristics | Values |
|---|---|
| Type of exercise | Full-body workout |
| Muscle groups | Legs, core, glutes, hamstrings, hips, knee flexors and extensors, hip flexors, extensors, abductors, abs, back, calves, quadriceps, spinal stabilizers, pelvis, upper body |
| Muscle names | Rectus femoris, vastus lateralis, vastus medialis, vastus intermedius, biceps femoris, semitendinosus, semimembranosus, gluteus maximus, gluteus medius, gluteus minimus, sartorius, iliopsoas, tensor fasciae latae, pectineus, adductor longus, soleus, gastrocnemius, tibialis anterior/posterior, peroneals, obliques, rectus abdominis, internal and external obliques, transverse abdominis, erector spinae, multifidus, quadratus lumborum, anterior tibialis |
| Muscle engagement | Muscle engagement increases with walking speed |
| Benefits | Builds muscle, delays muscle deterioration, improves balance, improves posture, increases cardiovascular capacity, improves endurance, improves bone strength, improves metabolism, improves insulin/glucose dynamics, helps with weight control |
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What You'll Learn
Leg muscles
Walking is a great way to exercise the leg muscles and improve physical fitness. It is a rhythmic, dynamic, aerobic activity that strengthens the muscles of the legs, limb girdle, and lower trunk, and preserves the flexibility of their cardinal joints. Walking also improves posture and carriage.
The primary muscles involved in walking are the muscles of the lower leg, including the soleus, gastrocnemius, tibialis anterior and posterior, and peroneals. The thigh/knee muscles are also engaged, specifically the vastus lateralis, medialis, obliques, and rectus femoris. The rectus femoris acts to flex the hip, which is necessary to lift your foot off the ground and prevent tripping and falls. The vasti muscles, part of the quadriceps, are also engaged during walking, and their contribution increases with walking speed.
The hamstrings, located in the back of the thighs, are the primary knee flexors. They include the semimembranosus, semitendinosus, and biceps femoris. The quadriceps, located in the front of the thighs, are the knee extensors that straighten the knee joint and support the body weight with each step. The hip flexors, located at the front of the hips, include the iliopsoas and rectus femoris. They lift the thigh and move the leg forward with each step. The hip extensors, located in the back of the thighs and buttocks, help propel the body forward with each step.
The gluteus maximus, the largest of the glute muscles, helps extend the leg and slow down the leg as the foot strikes the ground. The smaller glute muscles, gluteus medius and minimus, work to pull the leg sideways away from the body and control the position of the pelvis, helping to keep it stable when the body weight is on one leg.
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Hip flexors
Walking is a rhythmic, dynamic, aerobic activity that engages several muscle groups in the legs and core. The hip flexors are among the muscles targeted by walking. These are located at the front of the hips and are responsible for lifting the thigh and moving the leg forward with each step. The hip flexors include the iliopsoas (made up of the psoas major and the iliacus) and the rectus femoris. The psoas major originates from the lower vertebrae of the spine, while the iliacus originates from the inside bowl of the pelvis. These muscles meet and insert at the top of the femur or upper leg bone.
The hip flexors work to stabilise the trunk during activities such as walking, lifting, pushing, and pulling. They also draw the knees toward the chest, as in the kicking motion in soccer. Walking with a brisk pace or on an incline can help target the hip flexors more intensely.
Hip flexor tightness and weakness can cause lower back pain, hip pain, and injury. Sitting for long periods can contribute to tight hip flexors, and a sedentary lifestyle has been associated with weakness in the hip muscles. To prevent these issues, it is important to stretch and strengthen the hip flexors through exercises such as lunges, glute bridges, planks, and yoga poses.
- Kneel on the floor with your left foot flat in front of you and your right knee on the floor behind you.
- Keep your trunk tall and place your hands on your left knee for balance.
- Gently slide your right knee back until you feel a stretch in the front of your hip.
- Squeeze your right glute and tuck your hips slightly, creating a pelvic tilt.
- Hold this pose for 10-30 seconds.
To strengthen the hip flexors, try this exercise:
- Lie on your back with your knees bent, feet on the floor, and arms at your sides.
- Position your feet so that your fingers can touch your heels.
- Squeeze your glutes and press into your heels to lift your hips off the floor toward the ceiling.
- Hold this position for a few seconds before returning to the starting position, then repeat several times.
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Core muscles
Walking is an excellent exercise for working the muscles in your body, including those in your core. Core muscles are responsible for keeping you upright and stabilizing your trunk.
The pelvic floor is a group of muscles that support your bladder, bowels, and reproductive organs. These muscles are engaged while walking and are essential for maintaining core stability.
The rectus abdominis, commonly known as the "'six-pack'" muscles, are also part of the core and are activated during walking. These muscles help with trunk rotation and movement, allowing you to sit or stand from a lying position.
Additionally, walking targets the internal and external obliques, which are located on the sides of your abdomen. These muscles contribute to trunk stabilization and help with movements requiring rotation and side-bending.
The transverse abdominis is a deep abdominal muscle that wraps around your spine. It works in conjunction with the other core muscles to provide stability and support during walking.
The erector spinae is a group of muscles that run along the spine, from the base of the skull to the pelvis. They assist in standing, leaning back, and stabilizing the spine and trunk during walking.
Walking is a weight-bearing activity that provides numerous health benefits, including increased bone strength and improved gait. It is a dynamic aerobic exercise that enhances cardiovascular capacity and endurance, and bodily processes such as metabolism. While walking may not build large muscles, it can improve body composition, burn fat, and increase lean muscle mass.
To increase muscle engagement during walking, you can add resistance by using walking poles or wearing a weighted vest. Additionally, incorporating stretches, lunges, or walking sticks can enhance your walking routine and improve balance and stability.
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Gluteal muscles
Walking is a rhythmic, dynamic, aerobic activity that offers numerous health benefits. It is a weight-bearing activity that can strengthen muscles and delay muscle deterioration from aging. Walking faster and regularly can improve physical fitness, increase cardiovascular capacity and endurance, and enhance bodily processes such as metabolism. Walking also helps burn fat and increase lean muscle mass.
The gluteal muscles, or the buttock muscles, play a crucial role in walking. The gluteus maximus, the largest gluteal muscle, works with the hamstrings to extend the hip of the rear leg during a stride. This muscle is worked more intensely when walking on an incline. The gluteus maximus is also essential for stabilizing the pelvis and controlling trunk pitch movements.
The gluteus medius, a smaller muscle located underneath the gluteus maximus, is the primary muscle supporting the pelvis. It works together with the gluteus minimus to stabilize the pelvis, especially when our body weight is on one leg. During the leg swing phase of walking, these muscles help pull the leg sideways away from the body.
For individuals with gluteal tendinopathy, walking can be incorporated into their rehab and recovery programme. However, it should be done carefully, as overdoing it can worsen the condition. Starting with short distances and gradually increasing them is recommended. Fast walking, hills, soft sand, and uneven terrain can cause the gluteal tendons to work harder, potentially leading to flare-ups during the early stages of rehab. Therefore, it is crucial to monitor the total time spent on the feet during the day and alternate between "high load" and "low load" days to prevent tendon overload.
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Back muscles
Walking is an excellent low-impact exercise that can be tailored to any fitness level and offers numerous health benefits. It is an accessible way to strengthen muscles and improve overall fitness without overloading the body.
The muscles of the back that are targeted during walking include the erector spinae and latissimus dorsi. The erector spinae muscles are located on either side of the spine, running from the base of the skull down to the pelvis. They help support the spine and maintain an upright posture while walking, and are responsible for movements such as standing up from a crouched position, leaning back, and stabilising the spine during motion. The latissimus dorsi is a large, flat muscle that spans the width of the middle and lower back, and is involved in various movements of the shoulder and arm.
Walking also engages the core muscles, including the abdominals and obliques, which help to stabilise the torso, maintain balance, and control breathing. The hip flexors, located at the front of the hips, are also targeted during walking and are important for supporting the stride and keeping the body upright.
To increase the intensity of the workout and target back muscles more specifically, consider incorporating hills or adjusting the incline on a treadmill. Walking poles or Nordic walking sticks can also be used to increase the challenge and engage the muscles of the back and core.
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Frequently asked questions
Walking is a full-body exercise that targets the muscles in your legs, core, back, and pelvis.
The muscles targeted in the legs include the knee flexors and extensors, the hamstrings, quadriceps, hip flexors, abductors, and extensors.
Walking at a faster pace or on an incline will increase the intensity and target muscles more intensely. For example, the gluteus minimus is more active during wide-step walking, and the hamstrings and gluteus maximus are worked more when walking uphill.
To increase the muscle-building benefits of walking, you can add resistance by wearing a weighted vest or using walking poles or Nordic walking sticks. You can also try walking lunges or stretches to target specific muscle groups.
