While walking does not build larger muscles, it helps enhance muscle strength and endurance, improving body shape. This exercise also burns calories, reduces fat, and increases lean muscle mass.

Ankle muscles

Walking activates the muscles in the lower leg, enabling the ankle to flex upwards (dorsiflexion) and downwards (plantarflexion).

Dorsiflexor muscles: These muscles pull the toes upwards, lifting the foot off the ground as you swing your leg forward. The tibialis anterior muscle, located along the front of the shin bone, performs this movement.

Plantarflexor muscles: These muscles help point the toes towards the ground. When walking, plantarflexor movement propels the body forward with each step. Plantarflexor muscles include the large calf muscle (gastrocnemius) and a smaller muscle beneath it (soleus).

Runners at a race in Hanoi. Photo: Giang Huy

Knee muscles

According to Very Well Health, walking engages both knee flexor and extensor muscles.

Hamstring muscles: These are the primary knee flexor muscles, located at the back of the thigh. They help bend the knee joint during walking. The hamstrings include the semimembranosus, semitendinosus, and biceps femoris muscles.

Quadriceps muscles: The quadriceps muscles are located at the front of the thigh and perform knee extension. They help straighten the knee joint and support body weight with each step. The quadriceps include the rectus femoris, vastus medialis, vastus intermedius, and vastus lateralis muscles.

Hip muscles

Hip flexor muscles: Located at the front of the hips, these muscles lift the thigh and bring the leg forward with each step. Hip flexor muscles include the iliopsoas and rectus femoris.

Hip extensor muscles: Situated at the back of the thigh and glutes, these muscles propel the body forward with each step and provide leg stability when standing.

Hip abductor muscles: These muscles stabilize the pelvis during walking. The gluteus medius, a smaller gluteal muscle located beneath the gluteus maximus, supports the pelvis.

Core muscles

According to WebMD, walking also supports the movement of abdominal muscles, helping maintain balance. Regular walking can strengthen muscles such as:

Pelvic floor: The pelvic floor comprises multiple muscles that support the bladder, bowels, and reproductive organs.

Rectus abdominis: Commonly known as the "six-pack" muscles, the rectus abdominis is engaged with every step, contributing to muscle tone. Additionally, the internal and external obliques, located on the sides of the abdomen, and the transverse abdominis, which wraps around the spine, can also develop greater stability with regular walking.

Ways to enhance muscle health while walking include: alternating walking with running, choosing walking routes with hills, adjusting the incline on a treadmill, or carrying weights to increase difficulty.

Anh Chi (Compiled)