Treadmill Workouts Targeting Glutes, Quads, Calves and More

Using a Treadmill to Target Different Muscle Groups

Treadmills provide an excellent cardio workout that can help improve overall fitness and burn calories. But did you know that simply by adjusting your speed, incline, and body position on a treadmill, you can target different muscle groups in your legs, glutes, core, and upper body?

If you want to sculpt your body while getting in your cardio, it's important to understand which muscles treadmills work and how to tweak your workout to focus on specific areas.

Muscles Worked by Walking on a Treadmill

Here are some of the major muscles engaged when you walk on a treadmill:

Glutes

Your gluteal muscles in the buttocks contract with each step you take to propel your body forward. The glutes stabilize your pelvis and extend the hip joint during walking.

Quadriceps

The quadriceps muscles on the front of the thighs work to extend the knees with each step, providing power and momentum. They contract eccentrically to control flexion of the knees.

Hamstrings

Located on the back of the thighs, the hamstrings flex the knee joint and extend the hip as you walk. They work opposite the quadriceps to control leg movement.

Gastrocnemius

More commonly known as the calf muscles, the gastrocnemius plantarflexes the ankle as you push off while walking. It provides strength and stability in the lower leg.

Tibialis Anterior

This long muscle running along the outside of the shin is responsible for dorsiflexing the ankle and lifting the foot as you walk.

Abdominals

Your core abdominal muscles contract isometrically to stabilize and support your spine in an upright posture while walking.

Obliques

The internal and external obliques, located on the sides of the abdomen, engage isometrically to rotate and laterally flex the torso while keeping your core stable as you walk.

Adjust Incline to Target Different Muscles

One way to change which muscles are emphasized is to adjust the incline on your treadmill. Here's how:

Lower Incline

Walking at lower inclines between 0-5% will increase activation of the tibialis anterior muscle that lifts your feet and the calf muscles that propel you forward.

Mid Incline

A mid-range incline around 5-7% engages the hamstrings and gluteal muscles more as they have to work harder to push off with each step.

High Incline

As the incline increases to 10% or greater, the quadriceps become the prime movers, contracting powerfully to lift the legs with each step against gravity.

Max Incline

Walking at very high inclines of 15% or more increases recruitment of the quadriceps and glutes maximally with each stride up the steep hill.

Increase Speed to Work Calves and Quadriceps

Pushing your walking pace faster will force your calf and quadriceps muscles to contract more forcefully and rapidly to move your body forward quickly.

Calves

Your gastrocnemius and tibialis anterior calf muscles have to work at a faster tempo to plantarflex and dorsiflex the ankles rapidly.

Quadriceps

The quadriceps have to generate greater explosive power to swiftly extend the knees and drive each stride.

Add an Arm Swing to Engage the Upper Body

Incorporating an arm swing while walking on a treadmill mimics natural walking mechanics and also engages the upper body. Here are the muscles involved:

Deltoids

The anterior, lateral and posterior deltoid muscles in the shoulders contract to flex, abduct, extend and rotate the shoulders and arms in rhythm with your stride.

Biceps

The biceps brachii in the front of the upper arm work to flex the elbows as you swing your arms.

Triceps

Located on the back of the upper arm, the triceps extend the elbows during the arm swing.

Upper back

Muscles like the latissimus dorsi and rhomboids stabilize the shoulder blades and retract the arms with each swing.

Chest

The pectoralis major muscles in the chest contract as you swing your arms forward and across your body.

Add Resistance to Increase Intensity

Holding light hand weights as you walk on a treadmill engages the upper body muscles even more, requiring greater effort and strength in the arms.

Biceps

The biceps have to work harder to flex the elbows and lift the weights against gravity.

Triceps

Resisting the weights during the backswing recruits the triceps to extend the elbows with more force.

Shoulders

Stabilizing the weights challenges the deltoids isometrically as you swing your arms.

Grip

Gripping the weights engages the forearm and hand muscles isometrically.

Add Crossover Steps to Work Glutes and Inner Thighs

Doing crossover steps engages the inner thighs and gluteal muscles:

Inner Thighs

The adductor muscle group contracts isometrically to stabilize the legs during crossover steps.

Glutes

The gluteus medius and minimus muscles activate to abduct the legs out and across midline while maintaining pelvic stability.

Backward Walking Targets Hamstrings and Glutes

Walking backwards on a treadmill emphasizes the hamstrings and glutes:

Hamstrings

The hamstrings have to contract concentrically to flex the knees with each backward step.

Glutes

The glutes work harder to extende the hips and drive the legs backward with each stride.

Side Steps Engage Thigh and Glute Medius

Taking wide side steps to each side on a treadmill works the outer thigh muscles:

Gluteus Medius

This muscle abducts the hip to take wide side steps to each side.

Thigh Abductors

Muscles like the gluteus maximus and tensor fascia latae on the outer thighs engage isometrically to stabilize the knees and hips.

Sample Treadmill Workouts Targeting Different Muscles

Here are some sample treadmill walking workouts focused on specific muscle groups:

Glutes and Hamstrings Workout

5 minute warm up at easy pace
10 minutes at 5-10% incline
5 minutes walking backward
10 minutes at 7-10% incline
5 minute cool down at easy pace

Quadriceps and Calves Workout

5 minute warm up at easy pace
15 minutes at 10-15% incline
5 minutes at fast pace
10 minutes at 10-15% incline
5 minute cool down at easy pace

Total Body Treadmill Workout

5 minute warm up at easy pace
5 minutes at 5% incline with arm swing
2 minutes side steps
5 minutes at 7% incline with arm swing
3 minutes crossover steps
5 minutes at 10% incline with arm swing
5 minute cool down at easy pace

Tips for Targeted Treadmill Training

Here are some useful tips for tailoring your treadmill walking to work specific muscle groups:

Vary Speed and Incline

Adjust your speed and incline throughout your workout to shift emphasis to different muscles and increase calorie burn.

Engage Your Core

Engaging your abdominal muscles while walking helps stabilize your spine. Imagine pulling your belly button in towards your spine.

Use Good Posture

Maintain an upright posture with your gaze forward to work your upper and lower body muscles most efficiently.

Add Intervals

Mix up intervals of faster paces and higher inclines with easier recovery periods to get a full body burn.

Swing Your Arms

Incorporate a natural arm swing to mimic walking mechanics and engage your upper body.

Try Reverse Motion

Backward walking, side steps, and crossover steps target different muscle groups for balanced training.

Light Hand Weights

Holding 1-3 pound weights challenges your arm, shoulder, and upper back muscles more as you walk.

Stay Hydrated

Drink water before, during and after your treadmill workout to stay hydrated and energized.

With so many options to customize intensity, duration, and movement patterns, treadmills allow you to design dynamic workouts that target any muscle group. Just mix it up and have fun sculpting your body while getting in your cardio!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.