Treadmill Walk
Treadmill Walk is a cardiovascular conditioning – walking exercise involving Quadriceps, Gluteus maximus, Gastrocnemius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus, Gastrocnemius
- Secondary muscles
- Hamstrings, Core muscles
- Exercise type
- Cardiovascular conditioning – walking
Exercise technique
- Prepare
Attach the safety clip to your clothing before starting the belt at low speed.
- Step on
Use the fixed side platforms and handles for support as you carefully step onto the moving belt.
- Posture
Keep your head upright and look straight ahead.
- Steps
Take short, natural steps, placing your feet close to your body.
- Arm swing
Once balanced, release the handles and swing your arms with your steps.
- Pace
Change speed and incline separately in small increments while maintaining your walking pattern.
- Step off
Gradually reduce speed and stop the belt before stepping to the side.
Key technique points
- Use the safety clip.
- Do not walk while hanging on the handles.
- Stay near the middle of the belt.
- Do not lengthen your stride unnecessarily.
- Do not fold at the waist as incline increases.
- Do not jump off before the belt stops.
Common mistakes
Loading the handles
Do not transfer body weight to your arms and reduce the walking demand.
Looking down
Do not keep watching your feet and bend your head and back forward.
Moving too far forward
Do not approach so closely that your steps reach the front cover.
Overstriding
Do not place your foot far ahead of your body and create a braking contact.
Changing speed suddenly
Do not make increases that your step rhythm cannot accommodate.
Leaving a moving belt
Do not jump sideways before slowing and stopping the belt.
Frequently asked questions
Treadmill Walk: why is “Loading the handles” a mistake?
Do not transfer body weight to your arms and reduce the walking demand.
Treadmill Walk: why is “Looking down” a mistake?
Do not keep watching your feet and bend your head and back forward.
Treadmill Walk: why is “Moving too far forward” a mistake?
Do not approach so closely that your steps reach the front cover.
Treadmill Walk: why is “Overstriding” a mistake?
Do not place your foot far ahead of your body and create a braking contact.
Treadmill Walk: why is “Changing speed suddenly” a mistake?
Do not make increases that your step rhythm cannot accommodate.
Treadmill Walk: why is “Leaving a moving belt” a mistake?
Do not jump sideways before slowing and stopping the belt.
What should I focus on when doing Treadmill Walk?
Use the safety clip. Do not walk while hanging on the handles. Stay near the middle of the belt. Do not lengthen your stride unnecessarily. Do not fold at the waist as incline increases. Do not jump off before the belt stops.
Related exercises
- Air Bike
- Knee-to-wall Ankle Mobilization
- Assisted Pistol Squat
- 45-degree Back Extension
- Back Squat
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.