Walking is one of the most accessible forms of exercise. You don't need a membership fee, a special schedule, or neon leggings that you could see from space. All you need is comfortable shoes and a little willpower.
But if you're starting to walk again after a long break or want to significantly increase your usual distance, simply adding miles isn't always the best strategy. It also makes sense to systematically strengthen the muscles that stabilize your joints, control your stride, and help your body overcome inclines while walking.
If you increase your walking volume too quickly, even an otherwise gentle and low-impact activity can become much less gentle on your ankles, knees, and hips.
NASM-certified personal trainer Rosie Borchert recommends four basic exercises you can do at home to strengthen the muscles important for more efficient and stable walking. No special equipment is required, and the entire workout can be done two or three times a week.
Why is just walking sometimes not enough?
Several muscle groups are involved in each step. The hamstrings help propel the body forward, the gluteal muscles control the position of the pelvis, the thigh muscles are involved in ascending and descending, and the muscles around the hips help maintain balance.
When these muscles are not strong enough, the joints have to take on more of the work. Problems often arise when someone goes from a few short walks overnight to long hikes. The body simply doesn't have a button to instantly upgrade its endurance.
In addition to strength training, it is therefore important to gradually increase the amount of time you walk. You can start by adding about five minutes to your usual walk, then monitor your body's response. Dedicate at least one or two days a week to light activity or rest.
1. Toe lift
Series: 3
Repetitions: 10–15
The toe raise is one of the simplest exercises on the list, but its usefulness should not be underestimated. Strong glutes help stabilize the ankles, cushion the forces of the foot landing, and propel the body forward with each step.
How do you perform the exercise?
Stand up straight with your feet about hip-width apart. If you have trouble balancing, use one hand to lightly lean on a wall, table, or chair back.
Slowly lift your heels and rise onto your toes. Pause for a moment in the top position, then lower your heels to the floor in a controlled manner.
Avoid jumping up and down quickly. The purpose of the exercise is not to see how fast your heels can leave the ground, but to load your muscles slowly and in a controlled manner.
How do you make the exercise more difficult?
Once the two-legged performance becomes easy, you can:
- Hold weights in your hands,
- prolong the hold in the upper position,
- You perform the exercise on one leg only.
The practical advantage? You can do toe lifts almost anywhere – while waiting for coffee, in line at the checkout, or during a conversation that should have ended ten minutes ago.
2. Standing leg side step
Series: 3
Repetitions: 10–15 on each side
This exercise focuses on the muscles on the outside of your hips. These help stabilize your pelvis and prevent your body from leaning too much from side to side while walking.
Strong hip stabilizers are especially important when walking on uneven terrain, when descending, and when fatigue begins to affect the quality of your stride.
How do you perform the exercise?
Stand upright against a chair, kitchen counter, or wall. Keep your feet together and your back as neutral as possible.
Shift your weight to your left leg. Slowly step your right leg out to the side, keeping your toes pointed forward. Keep your pelvis aligned and pointing straight at all times.
Then lower your leg in a controlled manner to the starting position. First do all the repetitions on one side, then switch legs.
Be careful not to lean to the opposite side during the lift. If you have to turn your body into a leaning tower, the range of motion is probably too large.
How do you make the exercise more difficult?
Place a short elastic band around your ankles or slightly above your knees. The resistance should be high enough to feel your muscles, but not so high that you have to swing the exercise.
3. Stepping on the step
Series: 3
Repetitions: 10–15 on each leg
Stepping on a step mimics the motion we use when climbing stairs, walking uphill, or overcoming higher obstacles on a hiking trail.
The front thigh and gluteal muscles are mainly involved in the exercise, as well as the calves, back of the thighs, and core muscles.
How do you perform the exercise?
Stand in front of a stable step, low bench, or sturdy box. The height should be about ankle to knee. Choose a lower surface to start with.
Place your right foot fully on the step. Push through your right heel and rise until both feet are on the ground. Then lower yourself back to the ground in a slow, controlled manner.
Keep your knee pointing towards your foot as you lift. Do not allow it to move inward uncontrollably.
How do you make the exercise more difficult?
When the basic version is no longer demanding, you can:
- use a higher step,
- Hold weights in your hands,
- Hold the weight on one side of your body only.
The unilateral load further challenges balance and core muscles, which is useful when walking on uneven terrain. City curbs are not the Himalayas, but sometimes they act like they are.
4. Lifting the leg back while standing on all fours
Series: 3
Repetitions: 10–15 on each side
The exercise, often called the "donkey kick," primarily targets the gluteus maximus muscle. It also works the gluteus minimus, core muscles, and muscles around the hip.
The glutes are important for hip extension, pelvic stability, and power generation when walking uphill. Since they often become less active due to prolonged sitting, it's helpful to wake them up a bit before a long walk. Apparently, it's not just employees who need a motivational meeting.
How do you perform the exercise?
Get down on all fours. Your hands should be directly under your shoulders and your knees should be under your hips.
Tighten your abdominal muscles and keep your torso stable. Lift your right foot toward the ceiling, keeping your knee bent at approximately a right angle.
In the top position, consciously squeeze your glutes, then slowly lower your leg. Do not arch your lower back or rotate your pelvis as you lift.
Do all reps on one side, then switch legs.
How do you make the exercise more difficult?
Perform the movement more slowly, add a few seconds of hold at the top position, or increase the number of repetitions. Controlled execution is more important than the height of the lift.
How often should you do the exercises?
Include the entire set in your schedule two to three times a week. Allow enough time for recovery between each workout, especially if you're just starting out.
To start, do three sets of 10 repetitions for each exercise. Once you can do all the repetitions without losing your balance and without changing your technique, gradually increase the number to 15.
Exercise should not cause sharp or sudden pain. A normal feeling of muscle strain is expected, but joint pain is a sign that the exercise should be stopped, adjusted, or an appropriate health professional should be consulted.
Stronger muscles, safer and longer steps
Walking remains one of the best and simplest forms of daily exercise., but longer distances will be more enjoyable if the body is properly prepared for them.
Toe raises, side lunges, step-ups, and leg lifts strengthen the muscles that stabilize your ankles, knees, hips, and pelvis. The result can be a more efficient stride, better balance, and less unnecessary stress on your joints.
The key is to be gradual. Increase your walks slowly, include recovery days, and listen to your body. Even with walking, the shortcut to fitness usually leads straight to the couch—only this time with sore feet.
