Legs
Walking
A fundamental human movement that builds endurance and strengthens the posterior chain with zero equipment.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet hip-width apart and your arms relaxed at your sides.
Engage your core and maintain a neutral spine while looking forward toward the horizon.
Step forward with one foot, striking the ground with your heel first before rolling onto the ball of your foot.
Push off with the toes of your trailing foot to propel your body forward.
Swing your arms naturally in opposition to your leg movements to maintain balance and momentum.
Maintain a steady rhythm and ensure your knees stay slightly soft throughout each stride.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Overstriding by taking steps that are too long
- Looking down at your feet instead of the horizon
- Slouching or leaning too far forward at the hips
- Landing flat-footed or on your toes instead of the heel
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.