Here are 12 intense walking patterns to develop many different parts of the body.
any parts of the body can be effectively strengthened without doing a single exercise! Just moving can be the cure for many problems (although we still believe mobility training is humongously important).
Here are 12 different walking patterns to develop different parts of the body. With many movement patterns you will effectively mobilize the hamstrings and glutes, while several other ones are great for developing the smaller hip rotator muscles of the hips.
For developing mobility and stability in the quadriceps and calves, the first walking patterns you find later in this article (ninja & thief walk etc.) could be the best you can find.
It is typically thought that letting your knee go past the toes is dangerous, but this is only true if your quadriceps aren't strong enough to support your weight!
These walking patterns will improve the strength, mobility and stability of your lower body very well. Just start slowly and cautiously - pick the patterns that feel easy for you to do.
In the beginning it will be difficult, but everything is difficult in the beginning. Stay consistent and everything else will take care of itself.
If you are interested in movement training, Movement 20XX is a great place to start. With over 53 flow movements (with tutorial videos), plenty of strengthening exercises and mobility drills and all the routines and workouts, it's the most comprehensive package available.