More than just running: different exercises you can do on the treadmill
1. Lunges – Also with Additional Weights
Lunges are an excellent exercise for strengthening the legs, glutes, and stabilizing muscles. On a treadmill, they can be performed using just your bodyweight or by adding extra resistance:
- With dumbbells: Hold a dumbbell in each hand by your sides and step forward into a lunge, moving along a slowly running treadmill.
- With a sandbag: Place a sandbag on your shoulders or hold it in your hands to further challenge your body’s stability.
- With a kettlebell: Hold the kettlebell at your chest (goblet hold position) or overhead to also engage your arms and core.
Variations:
- Alternating lunges (switch legs with each step)
- Repeating lunges on one leg (several repetitions on one side before switching)
- Reverse lunges (more about these below!)
2. Lateral Walk
Lateral movements help strengthen the hip muscles and improve stability, which is important both in sports and daily activities. To safely perform a lateral walk on a treadmill:
- Set the treadmill to a very slow speed (0.5–1.5 km/h).
- Stand sideways relative to the treadmill belt.
- Maintain a slight squat position with bent knees and step sideways, either crossing your feet over or stepping without crossing.
For an extra challenge, you can hold light dumbbells or use a resistance band around your thighs.
3. Walking and Running Backward
Backward movement is excellent for training balance and strengthening the posterior chain — calves, hamstrings, and glutes.
- Start at a very slow speed (0.5–1 km/h) and practice moving steadily.
- Once you feel confident, gradually increase the speed or transition to a light jog.
- You can also perform reverse lunges, combining two exercises into one.
This type of movement also challenges your coordination and mental focus, as it requires active body control.
4. Farmer’s Walk (Carrying Weights)
The Farmer’s Walk is a great exercise to strengthen your core, grip, and overall endurance.
- Pick up two heavy dumbbells or kettlebells.
- Hold them by your sides and walk steadily on the treadmill.
- Keep your back straight, grip strong, and stride stable.
To make the exercise even more challenging, you can increase the treadmill incline.
The treadmill can be used for much more than just straightforward walking or running. By experimenting with different exercises, you can significantly improve your workout efficiency, strengthening not only power but also coordination and overall physical fitness.