Lacing up your sneakers and heading out for a walk does more than just help you hit your daily step goal—it’s a powerful way to sculpt leaner legs and glutes. By incorporating strategic walking workouts, such as intervals and incline variations, you can burn calories, boost lower-body strength, and elevate your fitness routine. To help you maximize your results, we spoke with experts who shared the best walking workouts for toned legs and glutes.
"Walking has been linked to improved longevity, staying active longer, better diabetes management, and enhanced mental health, including support for depression," says Joy Puleo, NPCP, ACSM, and director of education at Balanced Body. "It positively impacts a range of chronic health issues while maintaining strong cardiorespiratory fitness and improving overall strength, balance, and flexibility. Simply put, walking is one of the best things we can do for our health."
All these incredible benefits make walking a cornerstone of a healthy lifestyle. By building a consistent walking habit, you’re laying the groundwork for improved physical and mental well-being. Joy Puleo recommends aiming for three to five walks during the workweek and at least one session on the weekend.
Now, let’s dive into the best walking workouts for sculpting lean legs and glutes. These workouts are crafted to elevate your walking routine, adding intensity and variety to help you achieve your fitness goals.
Intervals
Interval walking workouts are a fantastic way to tone and sculpt your legs and glutes effectively.
"Introduce variety by alternating between a relaxed walking pace and short bursts of increased speed," advises Joy Puleo. "This approach challenges your cardio threshold and boosts overall cardiovascular health. For an added challenge, incorporate brief intervals of light jogging—just 20 to 30 seconds of jogging for every two minutes of walking can deliver impressive results."
Outdoor Hill Walking
This effective workout can be done on any nearby hill—the steeper, the better for maximum impact.
"Uphill walks are especially beneficial when done at a slower pace," explains Monique Bell, CPT, WLS, FNS, NASM, and SCHI-certified trainer at Monique Bell Fitness. "They’re highly effective because they emphasize driving through the entire foot and maintaining a steady stride. However, be cautious when descending downhill, as it can put extra strain on the knees. I recommend keeping a slight bend in your knees and moving at a slow, controlled pace on the way down."
Steady-State Incline Treadmill Walk
The treadmill is an excellent option for days when the weather isn't cooperating or when you'd rather stay indoors. For an effective indoor workout, Monique Bell recommends a steady-state incline treadmill walk. Set the incline to 8% to 10%, adjusting based on your fitness level.
"As an NPC Bikini Competitor, I’ve incorporated this walking workout into my post-weight training routine," Bell shares. "It’s highly effective for leaning out the legs while maintaining fullness in the glutes. Steady-state incline treadmill walking is also great for reducing water retention in the lower extremities after a workout and serves as the ideal low-impact cardio to help sculpt lean legs."
Hiking
Exploring various hiking trails is an enjoyable way to burn calories while toning your legs and glutes.
"Outdoor hiking with varying elevations adds an element of fun and challenge, making it an excellent endurance workout," says Monique Bell. "Hikes are particularly effective for toning and leaning out the legs. However, they aren’t the most targeted exercise for the glutes. To maximize benefits, aim for hikes lasting at least 30 to 45 minutes at a moderate pace."
Walking With Lunges
For longer walks, add bodyweight lunges to elevate the intensity and target your lower body.
"Take lunge breaks by performing 10 to 30 lunges in a row, then continue walking," recommends Dr. Milica McDowell, a physical therapist, certified exercise physiologist, and VP of operations at Gait Happens. "Lunges effectively engage your glutes, hamstrings, and core, isolating these muscles for a strength-building boost. Aim for a total of 100 lunges during your walk, and you’ll likely feel a satisfying soreness in those muscles the next day!"