The Best Strength Exercises for Walkers

You might think of walking as just a lower-body exercise.

That’s not necessarily the case, says Carrie Boyle, a walking coach, National Academy of Sports Medicine–certified personal trainer, and the director of fitness and wellness at Saturn Club in Buffalo, New York. “We’re activating the entire body when walking.”

Your core, upper back, and shoulders support good posture, while your arms swing or pump at your sides. With each step, your glutes (buttocks) engage, and your calves, ankles, and feet keep you stable, Boyle explains.

Walking is already a great exercise, but you can maximize the benefits by pairing it with strength-based training, says James N. Robinson, MD, a primary sports medicine physician at the Hospital for Special Surgery in New York City. “In general, for good health you need full-body strength training, which will help you function better in day-to-day life,” he says.

Begin with 10 reps of each exercise, and build up to 15 as you become more advanced. Go through the sequence once to prepare your legs for a shorter walk or to squeeze in some strength training on a non-walking day.

1. Side-Lying Clam

This exercise activates and strengthens your hip muscles, which are heavily recruited while walking, says Boyle.

How to Do It Lie on your right side with your right arm under your head for support. Place your left hand on the ground in front of your chest to help your torso stay upright during the exercise. With your legs extended and stacked, bend your knees to a 45-degree angle, bringing your feet behind you. Keeping your ankles together, lift your top (left) knee and squeeze the muscles on the side of your top hip. Slowly lower your knee. Repeat. Once you’ve finished all the reps, switch to the other side.

2. Glute Bridge

As the name implies, this exercise strengthens your glutes, a large muscle group in the hips that helps power walking movements.

How to Do It Lie on your back and place your arms down by your sides. Bend your knees to bring both feet about 6 inches from the glutes, feet flat on the floor. Lift your hips toward the ceiling and squeeze your glutes at the top. Pause briefly, and then lower your hips to the floor with control. Repeat.

3. Banded Side Steps

“Performing side-to-side movements [like this one] activates muscles that kick in when you slip on ice or have to work around more technical terrain,” says Boyle.

How to Do It Place a mini resistance band around your ankles or above your knees. Stand with feet hip-width apart or slightly narrower. Bend your knees slightly and step your right foot to the right so your feet are wider than shoulder-width apart. Follow with the left foot so your feet are hip-width apart again. Take another step to the right with your right foot. Continue until you’ve completed all the reps in one direction. Then switch directions.

4. Single-Leg Step-Up

Single-leg movements will improve your balance while walking. For this exercise, you’ll need a staircase or a low, sturdy surface like an aerobic step platform or bench.

How to Do It Stand at the base of a staircase or in front of an exercise step or platform. Plant your right foot on the step and push through your right foot to step up, straightening your right leg. Follow with your left foot, setting it on the platform next to your right foot. Keep your hips level and core muscles engaged. Step down with your right foot, keeping your left foot on the step. Repeat the movement on the left leg. Alternate legs until you’ve performed the same number of reps on each side. To make this exercise more challenging, increase the height of the platform you’re stepping onto. Decrease the height to make it easier.

5. Heel and Toe Walks With Calf Raises

This exercise is one that you can do in the middle of a short walk, says Boyle. It strengthens key muscles in your ankles and calves that can help you avoid potential injury. “If you step and start to roll your ankle, these muscles will quickly activate to stabilize your ankle and prevent injury,” she says.

How to Do It Stand up straight. Take three steps (per foot) with your weight on your heels. Shift your weight onto your toes and walk three steps (per foot). Stop and perform three calf raises: Raise your heels slowly to shift your weight onto the balls of your feet, keeping a soft bend in your knees. Squeeze your calf muscles at the top before slowly lowering your heels to the ground. Hold onto a tree or signpost for balance, if needed.