Walking is one of the simplest and most accessible forms of exercise. It requires no equipment other than a good pair of shoes and can be done anywhere at any time. But does something as ordinary as walking actually provide strength benefits, especially for the hips? Let’s take a closer look at the effects of walking on hip strength.
What are the muscles worked when walking?
Walking is considered a lower body exercise that primarily uses the muscles of the legs and hips. Here are some of the major muscles engaged during walking:
- Gluteal muscles (gluteus maximus, gluteus medius, gluteus minimus) – The gluteals make up the buttocks and are important hip extensors and external rotators.
- Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius) – Located on the front of the thighs, the quadriceps straighten the knees and assist with hip flexion.
- Hamstrings (biceps femoris, semitendinosus, semimembranosus) – The hamstrings span the back of the thighs and work to bend the knees and extend the hips.
- Hip adductors (adductor magnus, adductor longus, adductor brevis, pectineus) – These inner thigh muscles bring the legs together towards the midline of the body.
- Hip abductors (gluteus medius, gluteus minimus, tensor fasciae latae) – Responsible for taking the legs out and away from the midline.
- Calves (gastrocnemius, soleus) – The calves work to plantarflex the ankles as the heel lifts during walking.
As you can see, walking engages all the major muscle groups of the lower body, including key hip muscles like the gluteals, hip adductors and abductors. The continuous use of these muscles during walking has the potential to strengthen them over time.
Does walking improve hip strength?
Research suggests that walking can in fact improve hip muscle strength when done regularly as part of an exercise program. Here is some of the evidence:
- In a study published in the Journal of Sports Science and Medicine, 24 weeks of brisk walking for 45-60 minutes 5 days per week significantly increased isometric hip abduction strength in previously sedentary women over the age of 64.
- Another study had middle-aged adults with hip osteoarthritis walk on a treadmill at a self-selected pace for 24 weeks. The walkers saw improvements in hip abduction torque and power compared to a non-walking control group.
- Research in the Archives of Gerontology and Geriatrics found that 12 weeks of moderate-intensity walking for 50 minutes 3 times per week strengthened the hip extensor and flexor muscles in elderly women.
- A meta-analysis in Osteoporosis International concluded that walking programs ranging from 5 weeks to 1 year improved hip abductor muscle strength in older adults, helping reduce their risk of falls.
Based on multiple studies like these, it appears that walking can impart modest but meaningful strength gains in key hip muscles like the hip abductors and hip extensors. Strengthening these muscles is important for mobility, stability and injury prevention as we age.
How does walking build hip strength?
There are a few reasons why walking is able to strengthen hips:
- Repetitive muscle usage – Walking involves repetitive contractions of the hip muscles with each step. This constant muscle activation likely drives adaptations like increased muscle size and strength.
- Weight-bearing – Walking is a weight-bearing exercise. The hips must work against gravity to stabilize and propel your body forwards. This helps build bone density and strengthen muscles.
- Range of motion – The hips move through an extensive range of motion during gait. The hip joint flexes, extends, abducts, adducts and rotates with each step. These large movements encourage mobility.
- Impact – Walking produces low-impact forces through the hips with each foot strike. This impact likely stimulates the hip muscles and bones to grow stronger.
The combined effects of muscle usage, weight-bearing, range of motion and impact make walking an effective way to build modest hip strength over time.
How much walking is needed?
Exactly how much walking is required to strengthen hips? Research provides some general guidelines:
- Brisk walking pace – A moderate-to-vigorous intensity that raises your heart rate seems most effective.
- 45-60 minutes per session – Longer duration walks of 45 minutes to an hour appear optimal.
- 3-5 days per week – Most studies utilize a walking frequency of 3-5 days weekly.
- 12+ week duration – Hip strength improvements may take at least 12 weeks of consistent walking.
So in summary, briskly walking for 45-60 minutes at a time, 3-5 days per week, for at least 12 weeks seems to provide the greatest hip strengthening effects based on current research. Adding hills, stairs or weighted vests may further boost results.
Hip strengthening walking tips
Here are some tips to maximize hip strengthening while walking:
- Power up inclines and hills to increase hip muscle activation.
- Lengthen your stride to encourage full hip extension.
- Swing your arms for a coordinated upper/lower body workout.
- Add lateral shuffling or grapevines to target hip abductors.
- Walk on sand or soft ground to challenge hip stabilizers.
- Increase walking mileage gradually to build hip endurance.
- Try backward and side-step walking for variation.
- Maintain good upright posture to properly engage your hips.
Focusing on proper form and gradually increasing walking volume and intensity will help optimize results for hip strength.
Strength training vs. walking for hips
Dedicated strength training typically builds greater muscle size and strength than walking. However, walking can be a more accessible form of hip strengthening for many people.
Here’s a comparison of strength training versus walking for hips:
| Strength Training | Walking |
|---|---|
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A well-rounded program would ideally incorporate both hip-focused strength training and regular walking for optimal muscle function. But walking alone can still offer meaningful hip strengthening benefits for many people.
Other benefits of walking
Beyond strengthening hips, regular walking provides numerous other health benefits:
- Improves heart health and lowers blood pressure
- Helps control blood sugar and reduces diabetes risk
- Supports weight loss and maintenance
- Boosts mood and mental health
- Reduces risk of dementia
- Eases joint pain and stiffness
- Requires no equipment or gym membership
The broad range of benefits make walking one of the most valuable forms of exercise you can do for both physical and mental well-being.
Risks and precautions
For most people, walking is a very safe form of exercise with minimal risks. However, here are some precautions to keep in mind:
- Start slowly if new to exercise and gradually increase walking duration/intensity.
- Wear supportive shoes designed for walking or running.
- Walk on soft surfaces like tracks or trails to reduce joint impact.
- Listen to warning signs like hip/knee/foot pain.
- Consult a physical therapist if you have existing hip injuries or pain.
- Use good judgment when walking outdoors and in inclement weather.
Proper preparation and safe walking conditions can help minimize injury risk when hip strengthening through walking.
Conclusion
Research indicates that walking can in fact strengthen hip muscles when done consistently over time. Major hip muscle groups like the gluteals, hip abductors and hip extensors are engaged during walking gait. Briskly walking for at least 45-60 minutes 3-5 times weekly for 12+ weeks is ideal for improving hip strength. Dedicated strength training can build greater maximal strength, but walking offers a more convenient and accessible option for many people. Beyond strengthening hips, walking provides a multitude of health benefits related to heart health, blood sugar, weight, mood and longevity. With proper precautions, walking is generally very safe and one of the most valuable forms of exercise you can do for hip health and overall fitness.