How to Master the Hot Girl Walk, According to the Person Who Started The Trend

The “hot girl walk” is alive and well. Originally coined by University of Southern California student Mia Lind via TikTok, hot girl walks are essentially a trendy form of moving meditation. Lind happened upon the concept of a hot girl walk while searching for “a type of exercise that I didn’t dread,” she tells PS. If you’ve ever thrown on a pair of headphones to walk around the neighborhood and clear your head, you’re likely already familiar with the concept.

“I realized the meditative element that comes with going on a long walk. I also felt that walking had a strong stigma as not being a valid form of exercise, so [I] gave walking some rebranding as a hot girl walk,” Lind says. Now, the hot girl walk is a full-fledged thing (with close to 600 million views on TikTok, and counting) – and Lind even owns a trademark to the phrase.

To her credit, Google searches for “walking” hit a 10-year high in 2022, making it one of the year’s biggest fitness trends. Workout studios and gyms have even started offering group classes based on the popularity of the hot girl walk. Megaformer studio SLT now offers a HIIT walking class (25 minutes of strength training on a Megaformer, then 25 minutes of walking on a treadmill); Equinox offers a treadmill-adjacent class called Precision Walk: Elevate; and Peloton offers tons of treadmill walking classes, the popularity of which have increased since hot girl walks went viral (per a Peloton rep).

That said, you don’t need a treadmill, instructor, or organized class to take a hot girl walk. In fact, that might even take away from the magic. So, why should you jump – or walk – on this trend? We spoke with a doctor, therapist, and personal trainer to find out why they’re all fans of the hot girl walk.

Experts Featured in This Article:

Divya Robin, LMHC, is a licensed psychotherapist and wellness educator.
Manish Mishra, MD, MPH, is an assistant professor and the director of professional education at the Dartmouth Institute for Health Policy and Clinical Practice.
Rachael Babiracki is an NASM-certified personal trainer and head trainer at Les Mills.

What Is a Hot Girl Walk, Exactly?

To take a hot girl walk, throw on your favorite walking shoes, hop on the treadmill or find a safe path outdoors, put on your go-to workout playlist, and think about whatever you want while you walk, Lind advises. The walk can be as long or short as you like, but four miles is her suggestion. And for the record, hot girl walks are not exclusive to those who identify as a “girl” – they work for any gender identity, so long as you walk with purpose. Lind says that during her hot girl walks, she thinks about what she’s grateful for and reflects on her accomplishments. You could even work on manifesting some of your future goals.

The Benefits of Hot Girl Walks

For Lind, taking a hot girl walk can be a meditative experience – and Divya Robin, LMHC, agrees. “I’ve been loving this trend as it’s been getting my clients up and out of the house and promoting the benefits of body movement for mental health,” she says. Hot girl walks “give people a time to focus inward on their goals, values, and the person they want to be – versus who they often are when they are running on autopilot daily,” Robin explains. Hot girl walks are also called “mental health walks” for that exact reason.

The viral trend also has physical health benefits, according to Manish Mishra, MD, MPH. “Walking is a good aerobic exercise that helps pump blood throughout the body,” he says. “This not only improves the blood flow, but it also induces the release of endorphins. This leads to improvements in mood and life satisfaction.” Not to mention, it’s a beginner-friendly way to get active that doesn’t require any equipment or a gym membership.

Tips For Taking Hot Girl Walks

Another fan of this trend is NASM-certified personal trainer Rachael Babiracki. “My favorite thing about this trend is the focus on getting out and moving, but doing so in a way that is empowering,” she says. “It’s moving away from diet culture, it’s moving away from a focus on weight loss, and it’s about just getting out, being with yourself, moving your body, and focusing on positive thoughts . . . The positivity around it I think is really refreshing and great to see, so that’s the part I love to call out.”

Now that you’re already hyped up to take a hot girl walk, here are some tips from Babiracki on what to wear and bring with you:

• Supportive Shoes: Any pair of supportive shoes or athletic sneakers should do the trick. Need a pair? This list of walking shoes is a good place to start.
• Water: “Whether you carry [a water bottle] or you get a CamelBak, make sure you’ve got some water with you as you’re walking along,” Babiracki says. Hot girls stay hydrated.
• Music: “Four miles is long, so have a good playlist to keep you motivated, to keep you in the right headspace and enjoying it,” Babiracki says. “If you’re enjoying yourself, then that’s how you create long-term habits.” Need some hot girl walk music inspo? Try using Lind’s hot girl walk Spotify playlist that currently has over five hours of walkable bops.
• Sun Protection: If you choose to take your hot girl walks outdoors, remember to put on sunscreen and a hat to shield yourself from the sun, Babiracki says.
• Proper Clothing: If you’re hot girl walking in the colder months (we see you!), remember to layer up to keep your body warm. That likely means putting on a hat, gloves, and maybe a gaiter to keep your extremities warm and your face protected.

– Additional reporting by Lauren Mazzo and Chandler Plante

Angelica Wilson is a former associate fitness editor for PS. She’s a tall, plus-size yoga instructor who’s a been a K-pop fan since ’09. It’s a unique combo, but it works. She enjoys sharing what brings her joy so that others can potentially find joy in her interests as well. In case you were wondering, Angelica is a Leo sun and Leo rising with an Aquarius moon.

Lauren Mazzo was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology.

Chandler Plante is an assistant editor for PS Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.

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