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

By Aubrey Bailey, PT, DPT, CHT 

Updated on December 08, 2025 CREDIE : Very Well Health

 Medically reviewed by Mallory Christopherson, DC

Walking strengthens and tones several muscle groups.

Science Photo Library / Getty Images

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

Suga T, Terada M, Tomoo K, et al. Association between plantar flexor muscle volume and dorsiflexion flexibility in healthy young males: ultrasonography and magnetic resonance imaging studies. BMC Sports Sci Med Rehabil. 2021;13(1):8. doi:10.1186/s13102-021-00233-z.

• 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.

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By Aubrey Bailey, PT, DPT, CHT
Dr. Bailey is a Virginia-based physical therapist and professor of anatomy and physiology with over 25 years of experience.

9 Simple Protein Boosts That Turn Basic Oatmeal Into a Power Breakfast WEGOVY PILL GLP1

 Real Simple Magazine

9 Simple Protein Boosts That Turn Basic Oatmeal Into a Power Breakfast

High protein, high fiber!

By 

Melissa Matthews

Melissa Matthews

Melissa Matthews is the senior features and travel editor at Real Simple covering health, lifestyle, fitness, money, travel, and relationships.

Real Simple's Editorial Guidelines

 

 

Published on February 09, 2026

Credit: 

YelenaYemchuk/Getty Images

Oatmeal is often considered a nutritious, filling breakfast option, but a simple bowl of oats may not be enough to satisfy your hunger. The key is adding more protein, suggests Dawn Jackson Blatner, RDN, CSSD, a sports dietitian and author of The Superfood Swap. “A half-cup of uncooked oats has five grams of protein, and that’s just not enough for starting your day in a filling way,” she says. (Typically, nutrition experts recommend including roughly 20-30 grams of protein at breakfast.)

You could add some protein on the side, but there are also ways to amp up the protein in your porridge. Below are a few ideas for how to do so:

Greek Yogurt or Skyr

Samantha Peterson, MS, RDN, and founder of Simply Wellnes, recommends adding a dollop of Greek yogurt or skyr on top or swirling it in after your oats finish cooking (to help prevent curdling). “These add creaminess along with high-quality protein, calcium, and probiotics that support gut health,” she says. Depending on the brand, a serving of Greek yogurt contains roughly 16 grams of protein1.

Milk

Swap dairy or soy milk for water, and you can easily get in about eight grams of protein, says Blatner. And your oats will be even creamier!

Cottage Cheese

“It sounds odd, but the cottage cheese melts into these creamy little pockets,” Blatner says. She suggests topping it with a little everything bagel seasoning if you’re feeling adventurous. Depending on the brand you choose, you could add roughly 11 grams of protein to your bowl. 

Nut or Seed Butters

Choose whichever one you like best—peanut, almond, cashew—and drizzle it over the top for extra flavor, richness, and nutrition. “Nut butters provide protein, healthy fats, and magnesium, which support energy and stress regulation,” Peterson says. 

Seeds

Chia, hemp, and ground flax seeds are a few good plant-based protein sources that also include fiber and omega-3 fats to support heart, muscle, and metabolic health, Peterson says. She recommends stirring chia seeds into your oats while they cook to help thicken your porridge. For a bit of crunch, Blatner likes to sprinkle hemp hearts on top of the oats. 

Nuts

Nuts add a small amount of protein, and depending on which you choose, provide about 6 grams of protein per one-fourth cup, says Blatner. "They add protein, crunch, fiber, and healthy fats," she says.

Eggs or Egg Whites

This can be done very carefully on the stovetop or microwave, according to Blatner. Here's how to try it on the stove: Cook a half-cup of rolled oats and one cup of liquid on low heat. Then whisk two eggs, or a half-cup of egg whites, in a separate bowl, and slowly stir them into the hot oats for about 60 seconds, Blatner advises. “The eggs gently cook and thicken the oatmeal, adding about 12 grams of high-quality protein, plus staying power,” she says. "If you use milk, this would total a bowl of oatmeal with 25 grams of protein!” Try it in a microwave: Blatner recommends mixing a half-cup of rolled oats with three-fourths of a cup of liquid and one to two eggs. Cook your oats for approximately two minutes, stopping to stir every 30 seconds, she says. And of course, you’ll want to flavor the bowl to your liking by adding cinnamon, vanilla, berries, etc. 

Tofu

Tofu is an underrated protein-boosting option, Peterson says, especially for people who want a plant-based option. “Silken tofu blends seamlessly into oatmeal and adds plant-based protein along with iron and calcium, nutrients that support energy, muscle function, and bone health,” Peterson says. “Because silken tofu has such a neutral flavor, it boosts nutrition without making the oats taste 'tofu-y.'" Peterson recommends blending tofu with a splash of milk or water until completely smooth, then stirring it into cooked oatmeal over low heat. You can also add the mixture to the oats once they’re off the burner. (These methods help prevent separation and keep the texture creamy, she explains.) 

Savory Oats

Oatmeal doesn’t have to be sweet! “Just treat them like a 'grain bowl’ instead of a breakfast bowl, and they make the perfect base for all sorts of savory combos,” Blatner advises. Below are a few of her favorite combinations:

• California style: Oats topped with eggs, sautéed kale, and avocado.
• Bagel style: Oats topped with smoked salmon, arugula, and everything seasoning.
• Greek style: Oats topped with grilled chicken or chickpeas, tomatoes, spinach, and feta.
• Ramen style: Oats topped with a soft-boiled egg, mushrooms, scallions, and a splash of coconut aminos and sriracha.
• Southwest style: Oats topped with black beans or shredded chicken, peppers, salsa, and cheddar cheese.

15 Ways To Increase Protein Intake, According to a Dietitian

15 Ways To Increase Protein Intake, According to a Dietitian

Health.com  By 

Jillian Kubala, RD

 

 

Updated on October 11, 2025

 Medically reviewed by 

Allison Herries, RDN

 Medically reviewed byAllison Herries, RDN

Allison Herries, RDN, is a registered dietitian for a telehealth company. In her role, she provides nutrition education and counseling to help her clients set and reach their personal health goals.

LEARN MORE

tbralnina / Getty Images

You can eat more legumes like beans and lentils for a high-protein plant-based option.

• Try swapping regular yogurt for Greek yogurt to double your protein intake.
• It is important to aim for at least 25-30 grams of protein a day, but many people need more than this.

How to increase your protein intake starts with eating more legumes, nuts, and seeds. These foods are rich in protein, which supports your muscle and bone health.

1. Add Protein to Every Meal and Snack

You should pair every meal and snack with a protein source. Regularly eating protein-rich foods helps you feel full and stabilizes blood sugar between meals. Including high-protein foods at each meal can help you reach your protein intake goals and support muscle growth, satiety, and blood sugar regulation.23

There are many animal and plant-based protein sources to choose from, many of which are ready-to-eat. Adding 2 tablespoons of peanut butter to a snack of sliced apple will boost the protein content by 7 grams.4 A half-cup of tuna to green salads or grain bowls will add about 20 grams of high-quality, filling protein to the dish.5

2. Eat More Legumes

Legumes, including beans and lentils, are one of the richest sources of plant protein you can eat. They are rich in protein and fiber, promoting feelings of fullness. Legumes are also rich in nutrients often not found in animal-based protein sources, like vitamin C, folate, and magnesium.6

A half-cup serving of cooked pinto beans can provide 7 grams of protein.7 A three-quarter cup serving of cooked beans is comparable to the amount of protein found in meat.

3. Swap Cereal for Higher-Protein Options

There are exceptions, but most breakfast cereals are low in protein. A 1-cup serving of Cheerios contains just 3.5 grams of protein.8 Swapping cereal for higher-protein breakfast dishes can help you increase your daily intake. 

A simple breakfast made with one 7-ounce container of plain Greek yogurt, 1 ounce of pumpkin seeds, and 1 cup of raspberries contains 30 grams of protein and takes just minutes to prepare.91011 Not only is this a more nutritious choice, but the fiber and protein will help you stay full until your next meal or snack.

4. Add Collagen to Your Coffee and Tea

Research has shown that collagen supplements can offer several benefits. They may improve skin health, increase bone mineral density, and manage osteoarthritis symptoms.121314

Collagen is tasteless, and you can add it to hot and cold drinks like coffee, tea, and smoothies. You can also use it in chia pudding, energy balls, and overnight oats. Collagen peptides provide around 12 grams of protein per 14-gram serving.15

5. Use Nuts and Seeds in Plant-Based Recipes

Nuts and seeds are convenient, ready-to-eat sources of protein. You can enjoy them on their own as a snack or add them to salads, oatmeal, and baked goods for a boost of plant-based protein.

The protein content of nuts and seeds varies. Pumpkin seeds, almonds, pistachios, and hemp seeds are among the richest sources. Hemp seeds provide nearly 10 grams of protein per 3-tablespoon serving.16

6. Buy Greek Yogurt Over Regular 

Switching from regular yogurt to Greek yogurt is a simple way to increase your protein intake. Greek yogurt is thicker and more concentrated than regular yogurt. It also contains more than twice the amount of protein per serving. A 7-ounce container of Greek yogurt provides 20 grams of protein.10 The same serving of regular yogurt contains just 9 grams.17

Greek yogurt is also lower in carbohydrates than regular yogurt.1017 It can be a good choice for people who need to manage their blood sugar levels, such as those with type 2 diabetes.

7. Eat High-Protein Carbohydrates

Carbohydrates like white pasta and white rice are relatively low in protein. One cup of white rice provides just 4 grams of protein.18

Prioritizing high-protein carbohydrates is an easy way to increase your intake of this important nutrient. Try out options like quinoa and bean-based pasta. Pairing these choices with foods like chicken, fish, and beans will boost the protein content of your meal even more. 

8. Buy Easy-To-Use Proteins

A lack of accessible options might be a contributing factor if you find it hard to eat enough protein. Keeping easy-to-use protein sources on hand can make meal and snack time easier and help you eat more protein throughout the day.

Try pre-cooked canned beans and lentils, cheese sticks and slices, nut and seed packets, and canned seafood products like tuna, salmon, and sardines. You can use these options to create high-protein meals quickly when you are short on time.  

9. Use Protein Powder in Low-Protein Dishes

Protein powders can make smoothies and shakes more filling and nutritious. Most options provide around 25 grams of protein per serving.19

Protein powders also make an excellent addition to recipes like overnight oats, chia pudding, plant-based yogurts, and baked goods like muffins and bread. Choose protein powders that are free from added sugars whenever possible. Many protein powders are sweetened with stevia or monk fruit, both of which are blood sugar-friendly sweeteners. 

10. Use High-Protein Pasta

Most types of pasta provide around 6 grams of protein per cooked cup.20 Pair pasta with high-protein ingredients like beans and chicken. You can also swap regular pasta for pasta made with beans or lentils.

Legume-based pasta is much higher in protein than regular pasta, with up to 14 grams per cooked cup.21 The protein content makes it much more filling, so you will need less pasta to feel satisfied. Research has shown that higher-protein diets have been shown to be effective for promoting weight loss.22

11. Use Bone Broth Instead of Water When Cooking Grains

Bone broth is simmered longer than regular broths, so more protein is extracted from the animal bones. This results in a more flavorful product that's rich in protein.

A cup of chicken bone broth contains 8 grams of protein per cup, which is 3 grams more than the same serving of regular chicken broth.2324 You can enjoy bone broth as a hot beverage or use it to cook grains like rice and quinoa and as a protein-rich base for soups.

12. Add Blended Lentils to Soups and Pasta Sauces

Pasta sauce is nutritious but low in protein, with just 1.84 grams per half-cup serving.25 Blending cooked lentils into pasta sauce is an easy way to get more protein and helps make your meals more nutritious and filling. One cup of cooked lentils contains 18 grams of protein.26

Blend 1 cup of cooked red lentils into 2 cups of pasta sauce using a blender or immersion blender. Lentils are mild-tasting, so this recipe is a safe choice for both children and adults.

13. Make Your Own High-Protein Salad Dressings

Dressings add flavor and nutrients to salads but are usually low in protein. Try making your own salad dressings at home using high-protein ingredients like Greek yogurt.

You can blend Greek yogurt with fresh or dried herbs, olive oil, and lemon juice to make a simple yet tasty salad dressing. Try blending soaked raw cashews with lemon juice, water, herbs, and garlic to create a creamy, protein-rich vegan salad dressing. 

14. Keep Protein-Rich Snacks On-Hand

Stocking your kitchen, car, and work desk with healthy, high-protein products can ensure you always have a protein-rich snack on hand when hunger strikes. Research has shown that protein-rich snacks may reduce your overall calorie intake and promote fat loss.27 Opt for turkey sticks, roasted chickpeas, protein bars, individually packaged roasted nuts, or nut butter packets.

15. Give Your Favorite Baked Goods a High-Protein Makeover

Baked goods like muffins and bread are usually low in protein. It's easy to boost the protein content by making a few simple substitutions. Use almond or buckwheat flour instead of white flour to increase the protein content of muffins, cookies, and cakes.  

Protein powder, Greek yogurt, and seeds are other high-protein ingredients that you can add to baked goods to boost their protein content. Just be sure to follow recipes carefully. Changing the ingredients can alter the taste and texture of the finished product.

Medically reviewed by Kayla Girgen, R.D.

Try this delicious tasting, third-party tested, and budget-friendly whey protein powder to boost smoothies, yogurt, oatmeal, baked goods, and more protein content. Each serving contains 24 grams of protein and is sweetened with sugar substitutes, so it has no added sugar.

Unflavored collagen powder is a great, versatile option to increase the protein of various foods and beverages without changing the flavor or texture. This product is NSF Certified for Sport, Informed Sport Certified, and contains 15 grams of protein per serving from grass-fed bovine.

Why You Should Prioritize Protein in Your Diet

You should prioritize protein in your diet because this macronutrient is essential for several bodily functions. Protein builds strong bones and muscles and supports skin health.28 It also helps keep you full until your next meal or snack, which can aid in weight loss.27

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Some evidence suggests that the optimal protein intake for most active adults is 1.2-2 grams of protein per kilogram (0.54-0.9 grams per pound) of body weight a day.29 Older adults and those who follow restrictive diets may have a hard time meeting their daily protein needs. Athletes and growing adolescents also need additional protein to support overall health and facilitate muscle growth. 

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