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 |
Related exercises
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.