Walking works several muscle groups in your legs. It engages the flexors and extensors of the ankles, knees, and hips and activates other areas of your body, such as your core. There are ways to modify your walking routine to target other muscle groups. Healthcare providers, such as physical therapists, can recommend suitable adjustments for older adults or others with chronic pain or recent surgeries.
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Ankle Muscles
Walking engageslower leg musclesthat help the ankle bend upward (dorsiflex) and downward (plantarflex).
Knee Muscles
Walking engages the knee flexors and extensors.
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:
Walking won’t build large muscles. You can achieve muscle growth (hypertrophy) through strength training. However, walking can improve yourbody composition; it helps youburn calories, which supports fat loss and increases your lean muscle mass.
Does Walking Build Muscle?
How to Tone More Muscles When Walking
There are several ways to tone more muscles while you’re walking. Try these tips:
Walking Modifications
Walking isn’t easy for everyone. Consider the following modifications to help you walk more safely and comfortably:
If you’ve had surgery or a recent injury, talk to your healthcare provider before you start walking for exercise to make sure it’s safe for you. 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 device (such as acane) for additional support while walking. If you aren’t sure which device is best for you, consult aphysical therapist.
Summary
If you’ve had surgery or a recent injury, live with chronic pain, or have concerns about your balance, you might need to modify your walking program. Check with a healthcare provider before starting a walking program.
6 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American College of Sports Medicine.Starting a walking program.Suga T, Terada M, Tomoo K, et al.Association between plantar flexor muscle volume and dorsiflexion flexibility in healthy young males: ultrasonography and magnetic resonance imaging studies.BMC Sports Sci Med Rehabil.2021;13(1):8. doi:10.1186/s13102-021-00233-z.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.American College of Sports Medicine.Starting a walking program.
6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American College of Sports Medicine.Starting a walking program.Suga T, Terada M, Tomoo K, et al.Association between plantar flexor muscle volume and dorsiflexion flexibility in healthy young males: ultrasonography and magnetic resonance imaging studies.BMC Sports Sci Med Rehabil.2021;13(1):8. doi:10.1186/s13102-021-00233-z.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.American College of Sports Medicine.Starting a walking program.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American College of Sports Medicine.Starting a walking program.Suga T, Terada M, Tomoo K, et al.Association between plantar flexor muscle volume and dorsiflexion flexibility in healthy young males: ultrasonography and magnetic resonance imaging studies.BMC Sports Sci Med Rehabil.2021;13(1):8. doi:10.1186/s13102-021-00233-z.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.American College of Sports Medicine.Starting a walking program.
American College of Sports Medicine.Starting a walking program.
Suga T, Terada M, Tomoo K, et al.Association between plantar flexor muscle volume and dorsiflexion flexibility in healthy young males: ultrasonography and magnetic resonance imaging studies.BMC Sports Sci Med Rehabil.2021;13(1):8. doi:10.1186/s13102-021-00233-z.
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.
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