Treadmill walk

Category

Cardio

Difficulty

Beginner

Equipment

Treadmill

Primary muscles

Quadriceps Femoris, Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus, Gastrocnemius, Soleus

Secondary muscles

Rectus Abdominis, Obliques, Erector Spinae, Iliopsoas

How to do it

1. Step onto the treadmill belt and grip the handrails for balance. Start the belt at a slow speed (around 2 mph / 3 km/h) and release the handrails once you find your rhythm.
2. Gradually increase the speed to a comfortable walking pace (3 to 4 mph / 4.5 to 6.5 km/h). Adjust incline as needed for the workout intent.
3. Walk with a natural heel-to-toe stride, swinging the arms in opposition to the legs. Maintain an upright posture, eyes forward.
4. To finish, lower the speed gradually before stepping off the belt.

Form tips

• Keep the core engaged and shoulders relaxed, away from the ears.
• Land heel-first and roll through to the toe; avoid stomping or pushing off the handrails.
• Breathe steadily through the nose at low intensities; switch to nose-in/mouth-out at brisker paces.
• Look forward, not down at the belt, to keep the spine neutral.