Walk (Treadmill)

Muscle Groups Involved

Calves - Primary
Hamstrings - Primary
Quads - Primary
Glutes - Primary
Abs/Core - Primary
Obliques - Primary

Highlights

Brace your core lightly.
Minimize sway side to side.
Land heel to toe.
Walk as quickly and as quietly as possible.
Carry a cup of water without looking at it to test how well you move. The less you spill, the more efficient you are.

Description

Walking is one of the best exercises that is accessible to almost anyone and can be done with no equipment. This example uses a self-powered treadmill to increase the resistance and mimic walking outside when the weather or your schedule does not allow for it. To walk correctly, start with an upright posture and a slightly braced core. As you begin to walk try to land on the outside of your heel gently and roll towards the ball of your foot. Ideally, you should push straight off the ball of your foot over your big toe and 2nd toe. Walk briskly, with your head up. Do not hold on to any supports unless it is necessary for balance and safety or if you need the resistance to move the tread forwards.

Common Mistakes

Walk as quietly as possible. You should not hear heavy footfall with each s

Walk as quietly as possible. You should not hear heavy footfall with each step. Do not allow your toes to flare out. Do not walk pigeon-toed or with your toes pointing inwards. Do not let your head fall forwards, look down, or bob side to side.

Pro Tips

Imagine walking more like ice skating in that you want to use your stance l

Imagine walking more like ice skating in that you want to use your stance leg to push your body forwards. Think about using your glutes to push you forwards instead of using your hamstrings to pull you forwards. If you are walking correctly you should feel a pump in your glutes as well, and not just your legs. You can try carrying a cup filled with water. Without looking at the cup you should be able to walk forwards at a moderate pace without spilling anything.

Purpose

The purpose of walking is to move through space. Importantly, walking can i

The purpose of walking is to move through space. Importantly, walking can improve fitness, improve health, decrease risk for multiple different chronic diseases as well as aid in digestion and improve mood and memory.

Form

Your forward foot should land approximately underneath your torso as you wa

Your forward foot should land approximately underneath your torso as you walk forwards.