Incline walking: why and how to add hills to your routine

Incline walking is a simple way to make your walks more challenging and beneficial for your fitness and health. Whether you’re powering up hills outside or adjusting the settings on a treadmill, adding an incline helps you engage more muscles, burn extra calories, and build aerobic endurance.

“Incline walking helps improve strength, heart health, stamina, and balance,” says Aashini Govani, PT, DPT, a physical therapist at Hinge Health. “It’s a great way to boost your movement routine, and it doesn’t have to feel daunting.” 

Read on to discover the many benefits of incline walking and get expert tips from Hinge Health physical therapists on how to get started safely. 

What is incline walking?

Incline walking is a form of aerobic exercise that involves walking up a slope, either on a hill, a ramp, or a treadmill with the incline raised. “This adds an extra challenge by making you work against gravity, which increases the demands on your muscles and cardiovascular system,” says Dr. Govani.

Because incline walking mimics movements required for everyday tasks — like climbing stairs or tackling hilly terrain — it’s also a practical way to build endurance and prepare your body for activities such as hiking, traveling, or walking on uneven surfaces. And since you can do incline walking indoors or outdoors, it’s a flexible exercise that can be adapted to different preferences.

Benefits of incline walking

Incline walking can have a positive impact on many aspects of your health. Incorporating an incline on your walks can help strengthen your lower body, support heart health, and even make your walking routine feel more interesting. Here are the benefits of incline walking: 

• Strengthens lower body muscles. Walking uphill increases resistance for the muscles in your legs, glutes, and hips. This can feel more challenging at first, but over time will make it easier to do everyday activities and can help prevent and manage muscle and joint pain.

• Builds endurance. Walking uphill increases your heart rate and breathing, helping to improve your cardiorespiratory fitness. Over time, this can make daily activities like climbing stairs feel easier and may help lower your risk of many chronic diseases, such as heart disease, diabetes, and some types of cancer.

• Helps your joints. Walking is a low-impact activity, making it a joint-friendly option for those seeking gentler movement. Research suggests incline walking can be especially knee-friendly and is often used in knee rehabilitation. “Incline walking works your leg muscles differently than walking on flat ground does, placing less side-to-side stress on the knee joint,” explains Dr. Govani. Because incline walking encourages a more forward-and-back motion, rather than side-to-side, it’s often less irritating and more comfortable for people with knee pain or osteoarthritis.

• Burns more calories. Walking uphill requires more effort, as your body works against gravity to move upward. According to a study in the Journal of Biomechanics, walking on a 5% incline can increase calorie burn by about 50%, while a 10% incline can nearly double the calories burned compared to walking on flat ground. 

• Adds variety. “If your usual walking routine is starting to feel repetitive, adding hills can make things more interesting,” says Dr. Govani. “It’s also a great way to challenge yourself and progress your workouts.”

What muscles does incline walking work?

Does walking on an incline help build muscle? Yes: Incline walking can be a great way to build muscle, particularly in your glutes, hamstrings, and calves. “Walking on an incline works the same muscles as walking on a flat surface, but it makes your muscles work harder,” says Dr. Govani. The steeper the incline and the faster you walk, the more your muscles are activated.

Here are the main muscles involved in incline walking:

• Glutes. The glutes are a group of muscles in your butt, including the gluteus maximus, medius, and minimus. The gluteus maximus is the largest and helps you move your leg back when you walk uphill, working much harder on steeper inclines. The gluteus medius and minimus are smaller muscles on the side of your hip that help keep you steady and balanced, especially on uneven or sloped ground. Strong glutes make it easier to climb stairs, stand up from a chair, and support smooth, controlled movement when you walk. 

• Hamstrings. Located on the back of your thighs, hamstring muscles have to work much harder on inclines compared to flat walking. Your hamstrings are important for walking, running, and bending your knee. Keeping them strong and flexible can help protect you from injuries like muscle strains or other knee problems.

• Calf muscles. The larger calf muscle, called the gastrocnemius, works harder on gentle inclines, while the smaller soleus muscle becomes more active as the incline gets steeper. These muscles help you push off the ground with each step and are important for walking, running, and balance.

• Quadriceps. Quads are the muscles on the front of your thighs that help flex your hips and straighten your knees. They work harder on an incline, and they also become more active when walking downhill. Quads support you when standing, climbing, and walking downhill or downstairs.

How to start doing incline walking

“If you’re new to incline walking, it’s helpful to begin with gentle slopes and go at your own pace,” says Dr. Govani. “For example, if you typically walk 30 minutes on flat ground, try a shorter walk — say 15-20 minutes — on a slight incline to see how it feels. As you get comfortable, you can increase the incline time or alternate between flat and inclined walking.”

Here are tips to keep in mind when starting incline walking: 

• Start small. Begin with a smaller hill outside or a low incline on the treadmill, and go at a slower pace. Shorter walks — around 15-20 minutes — are a good way to see how your body responds.

• Change one thing at a time. You might choose to gradually increase your incline, speed, or for how long you walk. Try not to increase all of them at once to give your body a chance to adjust. 

• Try intervals. You don’t have to spend your entire walk on an incline. For example, alternate five minutes on a flat surface with five minutes on an incline if you’re on a treadmill. Repeat as needed. Adjust the times to what feels comfortable for you, and use the flat stretches or slower walking periods to recover.

• Pay attention to your body. It’s normal to feel a little extra effort when walking on an incline, but give yourself time to adjust. If something feels too challenging, reduce your incline, speed, or time a bit.

• Choose hills carefully. Outdoor hills can be more varied and challenging. Start with small hills and pause or turn back if something feels too steep. 

• Include some strength exercises in your routine. Building strength in your hips, knees, and ankles can make incline walking feel easier and more enjoyable. The exercises below are a good place to start. 

• Don’t forget the basics. Supportive shoes, doing warm-up exercises, cooling down after a challenging walk, stretching, and hydration all help make incline walking more comfortable and enjoyable. 

These exercises are recommended by Hinge Health physical therapists to help build strength in muscle groups that support incline walking. By targeting areas like your hips, knees, and ankles, they can enhance your stability, power, and confidence when tackling hills or treadmill inclines.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

What incline should I set on a treadmill for walking?

The ideal incline setting for treadmill walking depends on your fitness level, comfort, and personal goals. For beginners, it’s best to start with a low incline — around 1% to 2% — to add a bit of challenge without putting too much strain on your body. 

As your body adapts, you can gradually increase the incline. Many people find a 5% to 7% incline to be moderately challenging. Higher inclines, such as 10%, provide a more intense workout, but can be quite difficult and aren’t necessary for everyone. If you do try a steeper incline, consider using it for short intervals as part of a high-intensity workout. 

Whatever your experience level, always pay attention to how your body feels. “If you notice pain or get too tired, it’s okay to lower the incline or take a break,” says Dr. Govani. 

Tips for comfortable and effective incline walking

There isn’t one “right” way to do incline walking — everyone has their own style and comfort level. Still, a few common habits can lead to discomfort or make your walk harder than it needs to be. By being mindful of these tips, you can stay comfortable and make the most of your incline walks:

• Start with a gentle incline. A steep incline might feel exciting at first, but for some people, it can lead to soreness or strain, and might make it tougher to stick with your routine.

• Pace yourself. Keeping up with a fast pace can feel energizing, but it may raise the risk of tripping or falling — particularly on a treadmill.

• Avoid gripping the handles. Holding onto treadmill handles tightly is common at higher inclines or speeds, but can throw off your posture and limit the benefits. Try to walk hands-free or just use a light touch for balance. If you need to hold on, consider reducing the incline or speed.

• Warm up first. Jumping right into an incline walk without warming up may make your joints and muscles feel stiff, which can make walking less comfortable for some.

• Maintain a comfortable posture. Many people naturally lean forward or bend at the waist when going uphill. In some cases, this posture can put more stress on your back than you’re ready for. If you notice discomfort, adjusting the incline, speed, or your walking position might help.

• Listen to your body. It’s normal for incline walking to require more effort, but ongoing pain or discomfort is a sign to back off. Adjust the incline or speed as you go — what matters is finding a level that feels good for you.

PT tip: Take the talk test 

“The talk test is a simple way to check your workout intensity,” says Dr. Govani. “If you can hold a conversation but not sing while you’re walking, you’re likely working at a moderate intensity. If you can only say a few words before needing to catch your breath, you’re working at a vigorous intensity.” Use the talk test to adjust your speed or incline based on your goals and how you’re feeling that day. There’s no one “right” intensity — choose what feels best for you, whether you prefer a comfortable pace or a more challenging workout.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. National Heart, Lung, and Blood Institute. (2022, March 24). Physical Activity and Your Heart - Benefits | NHLBI, NIH. Www.nhlbi.nih.gov; National Heart, Lung, and Blood institute. Retrieved from https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits

2. Higgins, S., D. Clark Dickin, Hankemeier, D., Wells, M. D., & Wang, H. (2024). The effect of incline walking on lower extremity and trunk mechanics in older adults. Sports Medicine and Health Science, 7(1). doi:10.1016/j.smhs.2024.03.010

3. Silder, A., Besier, T., & Delp, S. L. (2012). Predicting the metabolic cost of incline walking from muscle activity and walking mechanics. Journal of Biomechanics, 45(10), 1842–1849. doi:10.1016/j.jbiomech.2012.03.032

4. Franz, J. R., & Kram, R. (2012). The effects of grade and speed on leg muscle activations during walking. Gait & Posture, 35(1), 143–147. doi:10.1016/j.gaitpost.2011.08.025