Body weight
Easy run, ride or brisk walk
Easy run, ride or brisk walk mainly works your quads, glutes, and calves. It also helps your hamstrings.
Step by step
- Start slowly and warm up for five minutes.
- Pick a pace where you can still talk.
- Keep your shoulders relaxed and breathe steadily.
What you should feel
Your legs working gently and your breathing steady; you should be able to talk in full sentences. Nothing should burn or hurt.
Common mistake
Going too fast turns it into a hard effort; slow down until you can chat comfortably.
Sets and reps
- Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Back squatQuads, Glutes
Front squatQuads, Glutes
Hack squatQuads
Goblet squatQuads, Glutes
Dumbbell front squatQuads, Glutes
Slow goblet squat (3 s down)Quads, GlutesQuestions
What muscles does the easy run, ride or brisk walk work?
Easy run, ride or brisk walk mainly works your quads, glutes, and calves. It also helps your hamstrings.
Can I do the easy run, ride or brisk walk at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the easy run, ride or brisk walk?
Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.
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