Legs · Bodyweight
Walking
How to do the walking, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Carry
- Mechanic
- Compound
How to do it
Stand tall and walk at a steady, comfortable pace. Land midfoot, roll through to push off your toes, and let your arms swing naturally as you move forward.
- 1Feel a light, steady engagement through your glutes and calves with each
- 2step
- 3Keep your posture tall and let your arms swing naturally
- 4Drive off your back foot and roll smoothly heel to toe
Common mistakes
- Don't hunch forward or stare down at your feet
- Avoid overstriding; keep your steps under your hips
- Don't hold tension in your shoulders or clench your fists
Muscles worked
The walking mainly works the glutes, with the calves, quads, hamstrings, hip flexors, and tibialis anterior assisting.
- GlutesPrimary
- CalvesSupport
- QuadsSupport
- HamstringsSupport
- Hip FlexorsSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the walking for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.