Walking, Treadmill
The Walking, Treadmill primarily targets your Quadriceps, with support from Calves, Glutes, Hamstrings. It requires machine and is best suited to beginner lifters.
Beginner level · Equipment: Machine
Primary muscles: Quadriceps Secondary muscles: Calves, Glutes, Hamstrings
How to perform Walking, Treadmill
- Step 1. To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
- Step 2. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than walking outside. When walking, you should move at a moderate to fast pace, not a leisurely one. Being an activity of lower intensity, walking doesn't burn as many calories as some other activities, but still provides great benefit. A 150 lb person will burn about 175 calories walking 4 miles per hour for 30 minutes, compared to 450 calories running twice as fast. Maintain proper posture as you walk, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.
Frequently asked questions
What is the proper posture for walking on a treadmill?
Maintain an upright torso with your gaze forward and shoulders relaxed. Avoid leaning on the handrails, as this reduces caloric expenditure and alters natural gait mechanics.
Which muscles are primarily targeted during treadmill walking?
The quadriceps are the primary drivers for knee extension during each step. Secondary involvement includes the glutes, hamstrings, and calves to provide propulsion and stability.
What are the most common mistakes to avoid while walking?
Avoid gripping the side rails tightly or taking excessively long strides that lead to heel striking. These habits can strain the lower back and reduce the overall effectiveness of the workout.
How can a beginner progress their treadmill walking routine?
Start with a flat surface at a comfortable pace for fifteen minutes. Gradually increase the duration or introduce a slight incline to increase intensity without needing to run.
How often should treadmill walking be programmed for general fitness?
Aim for 30 minutes of brisk walking five days per week to meet standard cardiovascular health guidelines. This can be performed as a standalone session or as a low-intensity recovery activity.
Sample sets & reps for Walking, Treadmill
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Quadriceps exercises
- All Fours Quad Stretch — stretch
- Alternate Leg Diagonal Bound — other
- Backward Drag — other
- Barbell Full Squat — barbell
- Barbell Hack Squat — barbell
See all Quadriceps exercises →
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