Wide Forward Walk
Strengthen legs & glutes with Wide Forward Walk! Improve balance & coordination with each rep. A simple, effective lower body exercise.
The Wide Forward Walk is a compound exercise that mainly works the glutes & hips and quads, with help from the core. No equipment needed: it uses just your bodyweight.
Wide Forward Walk Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Obliques; Abdominals (rectus abdominis)
Wide Forward Walk Variations and Alternatives
How to do the Wide Forward Walk
Start by standing straight with your feet hip-width apart and your hands placed on your hips or behind your head to engage your core muscles.
Step forward with your right foot, placing it wider than your shoulder width while keeping your back straight and your abs engaged.
Bend your knees and lower your body into a wide squat position. Ensure your chest is up and your knees are aligned with your toes.
Push through your heels to bring your left foot forward, stepping wide again to continue the walking motion. Your feet should alternate leading with each step.
Continue this wide stepping pattern while walking forward for the designated number of repetitions or distance.
Make sure to keep a consistent rhythm and maintain controlled movements throughout, focusing on keeping the majority of your weight in your heels.
After completing the necessary steps, carefully return to your starting position or turn around and repeat the movement back to your original starting point.
Keep your movements slow and controlled to maximize muscle engagement, maintain your balance, and prevent injury.
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Wide Forward Walk FAQs
What muscles does the Wide Forward Walk work?
The Wide Forward Walk mainly works the glutes & hips and quads, with help from the core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Wide Forward Walk?
None. The Wide Forward Walk is a bodyweight exercise, so you can do it anywhere.
Is the Wide Forward Walk a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Wide Forward Walk go on?
It belongs on leg day in a push/pull/legs routine.
What are some Wide Forward Walk variations and alternatives?
Similar exercises include the High Butt Bear Crawl, Bodyweight Lateral Walk, Duck Walk and Machine Elliptical Walk.
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