7 Different Treadmill Exercises

Exercise machines, including treadmills, rowing machines, glider machines, elliptical cross trainers, and exercise bikes, help you achieve your overall fitness goals. Treadmills are simple exercise machines with numerous health benefits. Working out on a treadmill enhances your physical and mental well-being.

Treadmills are known to be running or walking machines. However, there is a diverse range of exercises that can be performed on a treadmill. These are not just limited to running or walking with varying intensities.

So, this article is to help those who are new to treadmill workouts. Here we provide an in-depth guide to the different treadmill exercises. These exercises help in burning more calories and in strengthening and toning of muscles. Let us now take a look at the different treadmill exercises:

7 Treadmill Exercises

Walking Lunges

Lunges are of two types, stationary and walking lunges. You can perform the highly beneficial, walking lunges on a treadmill. This exercise helps in improving your balance and posture. Walking lunges concentrate on all the leg and thigh muscles to ensure the strengthening and toning of your body.

Step 1: Set the speed of the treadmill to 3 mph and stand with your feet apart.

Step 2: Have your hands clasped together at the chest level and step forward with your right leg. Ensure that you lower your body with your right knee bent at least 90 degrees.

Step 3: Now, raise and bring your back foot forward. This will allow you to move forward. Continue the steps with alternating legs at each step. You can focus on your hamstrings and gluteal muscles by setting the treadmill to an incline of 5%.

Side Shuffles

Side shuffles on a treadmill; ensure an intense workout for your inner and outer thighs, abs, calves, and obliques. This exercise also helps in the improvement of balance, strength, and coordination.

Step 1: Stand on the treadmill sideways with your knees slightly bent.

Step 3: Set the speed of the treadmill between 3 and 5.5 mph.

Step 3: Now start performing quick shuffles. Ensure that you land softly on the balls of your feet to avoid any kind of impact. It is important to switch sides.

Walking Plank

Walking planks force stabilizers to work harder to ensure complete workout of your shoulder and arm muscles. They are easy to perform and are highly effective in strength training.

Step 1: Set the speed of the treadmill to 1-2 mph. Position yourself at the foot of the treadmill.

Step 2: Keep your feet on the floor and get into the plank position with your hands at the base of the treadmill belt.

Step 3: It is important to keep your body straight from head to heels. Now, start by lifting your right hand off the belt while pushing the belt forward with your left hand.

Step 4: Now place your right hand back on the belt to push it forward while lifting your left hand. These steps are to be repeated for the required duration.

Mountain Climbers

Mountain climbers work on different muscle groups and joints simultaneously. Hence, they improve mobility and posture while enhancing cardiovascular health and overall fitness. Mountain climbers on treadmill work efficiently on your leg muscles.

Step 1: Set the treadmill to 1-2 mph and position yourself at the base.

Step 2: Take the plank position by placing your hands on the floor and your feet on the treadmill belt.

Step 3: Now, lift your right knee to your chest while the other leg extends back. Once the foot of the right leg is placed back in position, bring your left knee to your chest. Keep switching legs.

Ensure that your foot is pushing the belt of the treadmill during the exercise. This strengthens your hamstrings and glute muscles.

Crab Walk

This exercise will help in the strengthening and toning of your hamstrings, triceps, core, and glute muscles.

Step 1: Set the treadmill to 1-2 mph and walk behind the treadmill.

Step 2: Get into the crab position. Face away from the treadmill with your back facing the floor. Place your hand on the base of the treadmill belt.

Step 3: Keep your hips elevated with your feet on the floor. Now, keep walking your hands forward on the treadmill belt.

Hamstring Curls

Hamstring curls work on your back thigh muscles. They also help in relieving tightness and back pain by stretching your quadriceps. Hamstring curls will work on your glute muscles, as well.

Step 1: Lay down at the foot of the treadmill with the heels of your feet at the base. Ensure that your knees are bent towards your body.

Step 2: Now, lift your hips from the floor and push the heels away from your body.

Step 3: Keep your hips lifted and continue with the heel movement.

Single-Leg Pikes

They help in strengthening leg muscles and hamstrings. They also target the abs and core muscles for proper toning of the body. Unlike pikes, single-leg pikes require you to push the belt, one leg at a time.

Step 1: Position yourself at the end of the treadmill. Place your hands on the floor and your feet on the belt of the treadmill.

Step 2: Now, lift one foot from the treadmill and bend your knee towards your chest.

Step 3: Tuck in your belly button towards your spine as your hips lift. The shoulders will come into alignment above your elbow and wrist.

Step: Now, slowly return to the previous position and repeat the step by switching legs.


Treadmills don’t only restrict you from running and walking exercises. Many other exercises can be performed on a manual or motorized treadmill. These exercises strengthen your arms and legs muscles. They also work on your abs and core muscles.

The list covers the important treadmill exercises for you to try on. These exercises are sure to enhance your overall fitness and strength. We now conclude this article hoping that we could provide the help and information needed by you. We hope this article helps!

Megha Kothari

Megha leads the content strategy and oversees an amazing team of writers, editors, and designers, all having one goal in mind – to create brilliant content that helps people make the right purchase investment. When she is not working, you can find her enjoying making delicious food and planning her next travel.

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