4 Muscle Groups You Didn’t Know You Strengthen Just By Walking

Muscle Groups

4 Muscle Groups You Didn’t 

Know You Strengthen Just By

 Walking

 

By Aubrey Bailey, PT, DPT, CHT 

Updated on December 08, 2025

Key Takeaways

• Walking engages muscles in your legs, hips, and core.
• You can engage more muscles while walking by adding resistance, such as wearing a weighted vest or using walking poles.
• Though walking doesn't help you build larger muscles, it can improve your body composition, burn fat, and increase lean muscle mass.

Walking works several muscle groups in your legs, including the flexors and extensors of the ankles, knees, and hips, and activates your core. You can modify your walking routine to target other muscle groups or adjust for chronic pain or recent surgeries.

1. Ankle Muscles

Walking engages lower leg muscles that help the ankle bend upward (dorsiflex) and downward (plantarflex).12

• Dorsiflexors: These muscles pull your toes upward, helping clear your foot as you swing your leg forward while walking. The muscle that performs this motion is the tibialis anterior, located along the front of the shinbone.
• Plantarflexors: These muscles point your toes down toward the ground. While walking, this movement propels your body forward with each step. Plantarflexor muscles include the large calf muscle (gastrocnemius) and the smaller muscle underneath the gastrocnemius (the soleus).
  

2. Knee Muscles

Walking engages the knee flexors and extensors.13

• Hamstrings: The hamstrings are the primary knee flexors located in the back of the thighs. Knee flexors bend the knee joint, which occurs when you swing your leg forward with each step. The hamstrings include the semimembranosus, semitendinosus, and biceps femoris.
• Quadriceps: The quadriceps muscles, located in the front of your thighs, perform knee extension. Knee extensors straighten your knee joint, supporting your body weight with each step. The quadriceps include the rectus femoris, vastus medialis, vastus intermedius, and vastus lateralis.
  

3. Hip Muscles

Walking engages the hip flexors, extensors, and abductors.1

• Hip flexors: The hip flexors are located at the front of your hips. They lift your thigh and move your leg forward with each step. The hip flexors include the iliopsoas and rectus femoris.
• Hip extensors: The hip extensors, muscles located on the back of the thighs and in the buttocks, help propel your body forward with each step and provide stability for the leg you are standing on. The hip extensors include the gluteus maximus and hamstrings.
• Hip abductor: The hip abductor muscles help stabilize your pelvis while you walk. The gluteus medius muscle, a smaller buttock muscle located underneath the gluteus maximus, is the primary muscle supporting the pelvis.

4. Core Muscles

Walking also engages your core muscles, which help keep you upright and stabilize your trunk. These include:4

• Pelvic floor: The pelvic floor comprises multiple muscles that support your bladder, bowels, and reproductive organs.
• Rectus abdominis: The rectus abdominis is commonly known as the "six-pack" muscles.
• Internal and external obliques: The obliques are located on the sides of your abdomen.
• Transverse abdominis: The transverse abdominis is a deep abdominal muscle that wraps around your spine.
• Erector spinae: The erector spinae are a group of muscles that support your spine.

Building Muscles by Walking

Walking won't build large muscles. You can achieve muscle growth (hypertrophy) through strength training. However, walking can improve your body composition; it helps you burn calories, which supports fat loss and increases your lean muscle mass.

How to Tone More Muscles When Walking

There are several ways to tone more muscles while you're walking. Try these tips:5

• Add 30-second bursts of speed walking or jogging.
• Choose a walking route with hills or adjust the incline if you're walking on a treadmill.
• Increase your speed.
• Pause and perform push-ups, squats, or other body-weight resistance exercises.
• Use walking poles.
• Wear a weighted vest.
  

Tips to Make Walking Easier

Walking isn't easy for everyone. Consider the following modifications to help you walk more safely and comfortably:6

• Invite a friend or listen to music to make your time more enjoyable.
• Walk at a pace that allows you to carry on a conversation.
• Walk on an even surface in a well-lit area.
• Wear shoes made for walking (good arch support and nonslip soles) that also fit you well.
  

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, try walking in water when 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 a cane) for additional support while walking. If you aren't sure which device is best for you, consult a physical therapist.