Treadmill

Lever machine beginner

Quadriceps CalvesGlutesHamstrings

Primary muscles: Quadriceps. Assisting muscles: Calves, Glutes, Hamstrings.

Treadmill — 1 — start position and end of the movement

How to do it

Step onto the treadmill and set the speed and incline on the console according to the intensity you want.
Keep an upright posture, with your eyes forward, not down.
Let your arms swing naturally — use the handrails only when getting on, getting off or checking your heart rate.
Adjust the speed gradually, without sudden changes.

Key to the execution: Run with a natural posture, holding the handrails only when needed.

Common mistakes

You hold on to the handrails the whole time, losing your natural running posture.
You look down at your feet, which strains your neck and back.

Alternatives: exercises for the same muscles

Barbell squat

Barbell · Bar on back

Front squat

Barbell · Bar in front

Bodyweight squat

Bodyweight · Bodyweight

Split squat

Bodyweight · In place, no step

Smith machine squat

Smith machine · On the Smith machine

Leg press

Sled press · 45° incline

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›

Cardio exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.