Dominic Stone
Treadmills are a popular piece of cardio equipment for home gyms and commercial gyms alike. They are a great resource for burning calories, improving cardiovascular health, and developing overall fitness levels. They can also be used to target specific muscle groups, depending on the settings and type of workout. So, what muscles does the treadmill target?
| Characteristics | Values |
|---|---|
| Primary muscles targeted | Hamstrings, quads/quadriceps, glutes, hip flexors, calves |
| Secondary muscles targeted | Chest/pectorals, shoulder/deltoids, core, upper-body muscles, abdominal, lower back |
| Cardiovascular health | Increased heart rate, improved circulation, reduced blood pressure, improved heart health |
| Weight management | Increased calorie burn, fat loss, weight loss |
| Mental health | Improved mood, enhanced mental well-being, reduced risk of cardiovascular diseases |
| Muscle development | Increased muscle endurance, muscle tone |
| Workout intensity | Adjustable speed and incline settings, HIIT workouts, low-intensity workouts |
| Workout convenience | Home cardio equipment, user-friendly, pre-programmed workouts, adjustable features |
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What You'll Learn
Quads, calves, hamstrings, glutes, and core
Treadmills are a great way to improve heart health, build endurance, and target several muscle groups. The main muscles targeted by a treadmill are the hamstrings, quads, glutes, hip flexors, and calves.
Quads
The quadriceps are located at the front of your thighs and help to straighten your knees with each step. On a flat treadmill, the quads and hamstrings share the load more evenly, offering a balanced workout for your legs. However, when using the decline setting, or running or walking downhill, more pressure is put on the quads, helping to strengthen these muscles and improve leg stability.
Calves
The calves are at the back of your lower legs and push you off the ground with each step. Using an incline setting on a treadmill intensifies the workout for your calves, as walking or running uphill makes these muscles work harder.
Hamstrings
The hamstrings are at the back of your thighs and help bend your knees and extend your hips. They play a crucial role in moving you forward when using a treadmill. On a flat treadmill, the hamstrings and quads work together to provide a balanced workout for the legs.
Glutes
The glutes are the muscles in your buttocks and are essential for hip movement and maintaining balance. Using an incline setting on a treadmill intensifies the workout for your glutes, as the added resistance provides a tougher workout. Walking or running uphill particularly targets these muscles.
Core
The core muscles, including the abs and lower back, help maintain posture and stability during a treadmill workout, especially at higher speeds or on an incline. Engaging your core improves stability and helps prevent injuries.
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Chest muscles (pectorals)
While exercising on a treadmill, your chest muscles (pectorals) are engaged, especially when incorporating an incline, decline, or upper body movements like pumping your arms. The pectoralis major is the main muscle associated with the chest and is the largest muscle that can be seen from the outside. Its main action is to bring the arms closer to the body, but it also assists with moving the shoulders and rotating the arms. The pectoralis minor, situated beneath the pectoralis major, is an important chest muscle but is also prone to painful tightness, which can disrupt posture.
To target your chest muscles (pectorals) during a treadmill workout, you can incorporate the following:
- Incline: Using an incline setting on a treadmill intensifies the workout for your chest muscles, as it places greater demand on them to work harder against gravity.
- Decline: Running or walking downhill on a treadmill puts more pressure on your chest muscles, helping to strengthen them and improve stability.
- Upper body movements: Pumping your arms while running or walking on a treadmill engages your chest muscles, as they work together with your back, shoulders, and arms to stabilise and move you forward.
It is important to note that while the treadmill does engage your chest muscles, it is not the main focus of the workout. Additionally, the treadmill is a versatile piece of equipment that allows you to target different muscle groups by adjusting the speed, incline, and other settings.
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Shoulder muscles (deltoids)
The deltoid muscles are a group of muscles that cover the top of the shoulder joint, allowing for a wide range of arm movements. They are superficial, meaning they are close to the surface of the skin, and they form an upside-down triangle shape. The deltoids work alongside other shoulder muscles, such as the rotator cuff muscles, to enable various movements.
The deltoids have three distinct parts: anterior, lateral, and posterior. The anterior deltoid fibres run along the front of the shoulder muscle, allowing the arm to move anteriorly, such as when reaching forward or lifting the arm. To target these muscles, one can begin with their arms straight and lift them to shoulder height with thumbs facing up. Then, slowly switch the arms while focusing on the lifting and lowering, ensuring the movement comes from the front of the shoulder.
The lateral deltoid fibres run along the side of the shoulder, enabling lateral abduction or moving the arm away from the body. To strengthen these muscles, one can start by bending their elbows and opening the forearms out to the side, with palms facing forward.
The posterior deltoid fibres run along the back of the shoulder and help move the arm backward. These muscles are used when pitching a baseball. To target the posterior deltoids, one can take their straight arms in a narrow V shape halfway between their shoulders and hips. Keeping the upper arm in this position, rotate the palms to face up, then down, while doing small lifts up and down, focusing on engaging the back of the shoulder.
Overall, the deltoid muscles play a crucial role in shoulder function, allowing for a wide range of arm movements and providing stability to the shoulder joint. During a treadmill workout, the deltoids may be engaged to some degree, especially if using the arms for balance or incorporating hand weights.
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Hip flexors
The hip flexors are a group of muscles located at the front of the hips. They include the iliopsoas and rectus femoris. The hip flexors are responsible for lifting the thigh towards the torso and are engaged during the swing phase of walking and running on a treadmill. This action is similar to the function of the hamstrings, which are also active during treadmill workouts.
The hip flexors are key to maintaining a steady stride, especially when increasing the speed or incline on a treadmill. When running on an incline, the hip flexors work to lift the legs against gravity with each step. This is more demanding on the hip flexors compared to running on a flat surface, as the added resistance of gravity requires more effort from these muscles.
Walking on a steep treadmill incline is an excellent way to strengthen the hip flexors. A recommended exercise is brisk walking for 5 minutes at a 10% incline, which will effectively engage these muscles. Additionally, the hip flexors can be targeted by performing specific exercises such as seated leg raises.
It is important to note that over-recruitment of the hip flexors can lead to improper gluteal function and potential back pain. This can occur when the core muscles are not sufficiently engaged during treadmill workouts, causing the hip flexors to draw the pelvis forward and increasing the arch in the spine. Therefore, it is crucial to maintain a strong core and find a comfortable speed and incline setting to avoid potential injuries.
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Incline workouts
Treadmills are a great way to improve heart health, build endurance, and target different muscle groups. By adjusting the incline, you can focus on specific muscles and vary your routine.
Incline treadmill workouts are an excellent way to increase the intensity of your exercise and target different muscle groups. When walking or running on an incline, your body has to work harder to move forward, increasing your heart rate and demanding more from your muscles. This is because your body has to work against the added resistance of gravity as you ascend.
The muscles in your feet and ankles work harder to keep your steps steady and absorb the impact of each stride. The calves, hamstrings, quadriceps, and glutes are all targeted by incline workouts, with the calves and hamstrings working harder the steeper the incline. The gluteus medius and gluteus minimus work to stabilize the pelvis, while the quadriceps help to extend the leg at the knee. The hamstrings, located at the back of the thighs, help bend the knees and extend the hips.
Incline walking or running is a great way to build strength in the muscles that provide function and stability to your lower body. It is also beneficial for improving balance and preventing injuries. The core muscles and upper-body muscles can also be targeted during incline workouts if you use a vigorous arm-swinging motion and do not hold onto the treadmill's handrails.
It is important to start with a low incline to focus on proper form and build endurance before progressing to higher inclines. You can gradually increase the incline and duration of your workouts as your fitness level improves. Additionally, you can vary the speed and incline to create challenging and diverse routines that match your fitness goals.
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Frequently asked questions
The primary muscles worked on a treadmill are the hamstrings, quads, glutes, hip flexors, and calves.
Running engages more muscles than walking, including your core and upper body.
Incline settings on a treadmill intensify the workout for your glutes and calves, as they have to work harder against gravity.
Yes, treadmill workouts can improve cardiovascular health, enhance endurance, increase oxygen consumption, aid weight management, reduce stress, and improve mood through the release of endorphins.
In addition to the primary muscles, incline treadmill workouts target the gluteus medius, calves, and ankles.
