Tips and Techniques for Proper Walking Form

Using proper walking form can pay off by reducing your risk of injury and discomfort, better absorbing impact, and helping you move more efficiently—with less strain and greater ease.

Here are some tips and techniques that can help you focus on what’s important while walking for exercise.

Do’s

• Focus on posture and alignment. Keep your head up and your chin parallel to the ground, looking roughly 10-20 feet in front of you.^1,2 To encourage better posture while walking, picture yourself being gently lifted by a string from the top of your head, or balancing a book there.³
• Roll your shoulders back and slightly down – this is where your shoulders should be while walking, rather than pulled up toward your ears.^1,2
• Bend your elbows at 90° (right angle) and swing your arms straight ahead from your shoulders, rather than your elbows, keeping your arms close to your body. Swing your hands no higher than your chest.^1,2
• Use a heal-to-toe step pattern. We use more energy when walking on the balls of our feet or on our toes than when we use a heel-strike first pattern.^4,5 Step first with your heel squarely (but lightly²) on the ground (toes lifted high) and then roll through the entire foot – onto the ball of your foot and then push away from the ground with the toes on your back leg.^1,4 Research (among healthy athletes) suggests that modifying the walking pattern to include a heel-strike first pattern may reduce the mechanical load on the knees, increase ankle mobility, and improve calf muscle flexibility.⁵
• Engage your abdominal muscles. Gently draw your belly toward your spine to engage your abs. Engaging your core muscles this way creates a supportive brace around your midsection, helping you move with more control and stability.³
• Engage your glutes and thigh muscles to support your posture. As you walk, focus on your back leg. Gently squeeze your glute and the back of your thigh as you push off the ground with your back leg – this adds power to your step. As that leg moves forward, keep those muscles working to stay steady. Your inner thighs help guide your knee straight and keep your leg stable.³
• Take it slow – at first. Walk slowly when focusing on proper walking form until you feel you are walking freely and comfortably. Then up your speed as you develop good form.

Don’t’s

• Resist looking down at your feet or your phone. If you need to look at your phone, hold it up to eye level rather than bending your neck to look down at it.⁶
• Refrain from clenching your hands and be sure you swing your arms straight forward rather than across your body.
• Avoid arching your back or leaning forward.^1,2 Instead, keep your pelvis in a neutral position – not tilted forward or backward.² Leaning forward, slumping, or hunching can compress your core, crowd your internal organs, and make it harder to breathe deeply.⁸
• Resist excessive side-to-side motion.^1,2,3 When your hips sway too much, you waste energy that could be used to move forward.¹
• Avoid overstriding. It’s common to think that taking longer steps will help you move faster, but overstriding can put more stress on your knees, hips, and ankles.^1,7 Instead, aim for shorter, quicker steps – more steps per minute – to reduce strain and keep your stride efficient. Your leg should feel like it’s reaching forward from above the hip, not stretching out from the foot.¹

The Bottom Line

Good walking form isn’t just about looking more polished—it’s about walking smarter. By paying attention to posture, stride, and muscle engagement, you can reduce wear and tear on your joints, move more efficiently, and get more out of every step. Whether you’re new to walking for fitness or looking to fine-tune your technique, these simple adjustments can help you feel better during and after your walk. Start with slow, mindful steps and build from there – your body will thank you.