Zombie Walks

Difficulty

Beginner

Position

Standing

Type

Dynamic stretching

Sides

Single position

Hold time

30 s per set in our routines

How to do the Zombie Walks

1. Stand with feet hip-width apart and arms extended straight in front of you.
2. Lift one leg straight forward while keeping your torso upright and knee extended.
3. Lower the leg with control and alternate sides in a smooth, marching rhythm.

Tips

• Engage your leg muscles to keep the motion controlled.
• Keep your back straight and avoid leaning backward.
• Lift slowly to avoid snapping your knee.

Adjustments

• Lift the leg lower if flexibility is limited.
• Place hands on hips if shoulders feel tight.
• Hold a wall for balance if needed.

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