Walk on a treadmill using a steady, controlled stride; the forward-stepping motion primarily engages the leg muscles and glutes while providing aerobic conditioning.
How to do the Walking (Treadmill)#
- Step onto the treadmill and set a comfortable speed and incline before you begin.
- Start walking with a natural, even stride and land through the midfoot.
- Keep your torso upright, shoulders relaxed, and eyes forward.
- Let your arms swing naturally at your sides rather than gripping the rails.
- Slow the machine and stop it completely before stepping off the belt.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Calves (Gastrocnemius & Soleus)
- Secondary: Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus)
Common mistakes#
- Leaning on or holding the handrails for support.
- Hunching the shoulders or rounding the upper back.
- Taking overly long strides that cause overstriding.
- Landing heavily on the heels or toes instead of the midfoot.
- Increasing speed or incline too quickly without adaptation.
