>>2597785Hip walking is peak but you also need correct hip alignment (no tilt, no anterior pelvic tilt).
Rear Delts pushed back, shoulder blades pushed together and down. This way you can carry a lot of weight on your shoulders and back without strain.
If the hip is rotated back (no anterior tilt) you will feel every step uphill in your glutes and hamstrings.
You also need strong medial rotators (glute/hip rotators), glute minimus and glute medius to prevent long term knee issues, and when those are strong you will automatically rotate your hips a bit when walking and your calfs will get more use and grow.
If you are a onions weakling you will walk from the hip flexors and quads and most of the force will go into your joints. All these muscles (TFL, IT Band, Seratus) will tense up then you first get some patellar irritation (runner's knee, patellar tendonitis), and then your meniscus, ACL, or LCL will start ripping. That's where the "you can't carry more than 20% of you bodyweight" meme originated from.
Better go to the gym. It's important to build up your rear delts, then your rotator cuff and infra-spinatus, then your upper back and spinal erectors, and for the lower body you need the build up your hip/glute rotators, the glute minimus and medius, then your lateral rotators, the hamstrings and glute maximus. The rest will work itself out.
