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Cardio

Weighted Vest Walk

The Weighted Vest Walk is a cardio exercise with no equipment for your conditioning. Share of the load in the Zulta muscle model: gluteus maximus 18%, calves (gastrocnemius) 12% and quads (vastus lateralis) 12%.

Also known as: vest walking

Level: BeginnerEquipment: No equipmentUnilateral: one arm or leg at a time

How to do it

  1. Put on a weighted vest and tighten the straps so it sits snug against the chest and back.
  2. Stand tall with the shoulders back and the core lightly braced.
  3. Walk at a brisk pace with a natural stride and the arms swinging.
  4. Keep the torso upright instead of leaning into the extra weight.
  5. Walk for the planned time or distance, starting with a light vest and building up over weeks.

Tips

  • Start with a vest of about 5 to 10 percent of body weight.
  • Keep the same stride you would use without the vest.

Common mistakes

  • Wearing the vest loose so it bounces.
  • Slumping the shoulders forward under the weight.
  • Going too heavy too soon.

Muscles worked by the Weighted Vest Walk

  • Gluteus maximus Primary18%
  • Calves (gastrocnemius) Primary12%
  • Quads (vastus lateralis) Primary12%
  • Quads (vastus medialis) Secondary9%
  • Calves (soleus) Primary9%
  • Hamstrings (biceps femoris) Secondary9%
  • Quads (rectus femoris) Secondary7%
  • Hip flexors Minor5%
  • Hamstrings (semitendinosus/-membranosus) Secondary5%
  • Gluteus medius Minor4%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper traps Stabilizer3%
  • Tibialis anterior Stabilizer2%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Uphill walking loads the glutes and calves more. A pack or vest on the back. Gait: glutes and quads absorb and extend at each stance, the calves push off, the hamstrings and hip flexors swing the leg.

Weighted Vest Walk alternatives

Same equipment

Different equipment

Frequently asked questions

What muscles does the Weighted Vest Walk work?

Mainly the gluteus maximus, calves (gastrocnemius), quads (vastus lateralis) and calves (soleus). The quads (vastus medialis), hamstrings (biceps femoris), quads (rectus femoris) and hamstrings (semitendinosus/-membranosus) assist.

Is the Weighted Vest Walk good for beginners?

Yes. The Weighted Vest Walk is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Weighted Vest Walk?

For example the Rucking, Hiking and Running. They train mostly the same muscles.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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