I asked a physical therapist what the best exercise is for walking—here’s what he recommends

man performing a squat looking off camera, wearing a white sleeved top and blue trousers in a bedroom setting on a cream rug and wooden floors. there's a brown bed next to him and white long net curtains in front — (Image credit: Getty Images)

I love walking. It’s my favorite form of exercise and my favorite way to connect to nature.

But when I walk longer distances, it reminds me that the muscles I rely on to put one foot in front of the other need care and attention, whether that’s through stretching or strengthening.

Physical therapist Troy Hurst suggests strengthening your walking muscles with none other than the universally-respected squat.

“Arguably, the most functional exercise that exists is the squat,” he says. “Everyone knows what a squat is, but you would be surprised at how few people know how to perform a squat with proper form,” he says.

Squatting not only strengthens your lower body but can help you build balance, stability and hip mobility.

Hurst says that while squats benefit everyone, your exercise program to support your walking should be tailored to your needs.

“The exercises that are most important for you are individual to your current strengths, weaknesses and functional level,” he says. “Start with the basics and see a physical therapist for specific recommendations if necessary.”

He recommends starting with the basic bodyweight squat to ensure you’re moving with the correct form, even if you’ve progressed to weighted squats.

“While squats can be weighted, it’s important to first get the movement pattern down without resistance,” says Hurst.

Here’s his step-by-step guide to perfect your squat form.

How to do a squat properly

How to Do Squats Correctly [Exercise At Home] - YouTube

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Stand with your feet shoulder-width apart, with your toes pointed straight ahead or angled slightly outward (roughly 15° to 30°).
Engage your core to support your lumbar spine and pull your shoulders back and down, keeping your spine neutral.
Push your hips back like you’re about to sit back in a chair, then bend your knees.
Keep the middle of your knees tracked over your second and third toes as you lower.
Lower your hips until your thighs are at least parallel to the floor.
Make sure your weight is evenly distributed across your heel, base of your big toe and little toe.
To stand, drive forcefully through your feet, pushing the floor away from you.
Exhale as you power up, maintaining your core engagement and neutral spine.

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.

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