Outdoor Walking
How to do it
Starting position
- Set your feet hip-width apart and stand comfortably.
- Relax your shoulders and gently open your chest.
- Maintain light tension in your abs and keep your torso upright.
Movement
- Step forward naturally so the entire sole of your foot contacts the ground.
- Smoothly shift your weight from heel to toe.
- Move forward while lightly swinging the opposite arm back and forth.
Breathing
Inhale through your nose and exhale comfortably through your mouth.
Trainer tips
- Look straight ahead, keep your upper body upright, and walk
- Land heel first and push off with your toes
- Swing your arms naturally
Cautions
- An excessive stride can strain your hips and lower back, so keep a comfortable distance.
- Walking with the head down
- Forcing the stance too wide
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Calves Glutes |
|---|---|
| Secondary muscles | Quads · Hamstrings |
| Equipment |  Bodyweight |
| Movement pattern | Conditioning |
| Recommended time | 20–60 min |
34 similar exercises
Representative exercise: Outdoor Walking
- Walking Circle Draw
- Walking Arms Kickback
- Briskly Walking Side POV
- Shoulders Tap Front Step
- Briskly Walking Front POV
- Weighted Backpack Walking
- Briskly Walking (360 degrees)
- Walking Shoulder Tap to Sky Push
- Resistance Band Walk
- Walking on Spot Sky Reach
- Walking On Spot (front POV)
- Alternate Front Toe Tap Walks
- Alternating Back Toe Tap Walk
- Walking Alternating Outer Draw
- Weighted Backpack Walking (Demo 2)
- Walking On Spot (VERSION 2)
- Brisk Walking
- Hand-up Front Step
- Twist Step Stretch
- Walking Shoulder Tap
- Arm Raise Step in Place
- Walk Forward and Backward
- Walking Side and Sky Reach
- Forward Backward Quick Step
- Standing Leaning Forward Walk
- Resistance Band Speed Step
- Step on Spot
- Walking on Spot
- Forward Wide Walk
- Walking on Spot Hands Push
- Walking Chest Push on Spot
- Walking on Spot Shoulder Tap Raise
- Wide Walking on Spot
- Walking on Spot Hands on Shoulder
Related exercises
Bodyweight SkippingHarderJump Skip RopeHarderJump RopeSimilar exerciseTreadmill RunningSimilar exerciseRowing MachineSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.