8 Treadmill Exercises You Probably Didn’t Know

Most people think of a treadmill as a machine for walking and running, and that’s what it’s built for. But with a little creativity, it can also work your legs, glutes, core, and upper body in new ways.

If your family has invested in a home treadmill, these eight exercises can help you add variety, challenge different muscle groups, and keep your workouts from getting stale.

Some of these moves are beginner-friendly, while others are advanced and come with real safety risks. We’ve grouped them by difficulty and included speed settings and form tips for each one. Please read the safety section before you start.

Treadmill Safety Basics

Treadmills are safe when used correctly, but injuries are more common than many people realize. The U.S. Consumer Product Safety Commission estimated about 22,500 treadmill-related injuries in 2019, including around 2,000 involving children younger than 8. Follow these rules for every workout:

• Always use the safety key. Clip it to your clothing. If you fall or move too far back, it pulls out and stops the belt.
• Start the belt before stepping on. Straddle the belt with your feet on the side rails, start at the lowest speed, then step on.
• Start slow. Use the lowest speeds listed below until you’re comfortable with each move.
• Clear the area. Keep at least 6 feet of open space behind the treadmill, and keep children, pets, and objects away while it’s running.
• Remove the safety key after every workout and store it out of children’s reach so the machine can’t be started.
• Warm up first. Walk at an easy pace for 5 minutes before trying any of these exercises.

Standing Exercises (Belt Moving)

These three moves are the best place to start. Hold the handrails lightly for balance until you feel steady.

1. Walking Lunges

Walking lunges strengthen your quads, hamstrings, and glutes while also challenging your balance. They can be hard to do in a crowded gym because you need open space to keep moving forward. On a treadmill, the moving belt gives you an endless path.

How to do it:

1. Set the treadmill to a slow speed, about 1.5 to 2 mph. Adjust to what feels comfortable.
2. Stand tall with your feet hip-width apart. Place your hands on your hips or lightly on the handrails.
3. Step forward with your right foot and lower your body until both knees are bent at about 90 degrees. Your back knee should hover just above the belt.
4. Push through your front heel to stand, bring your left foot forward, and lunge on that side.
5. Continue alternating for 30 to 60 seconds.

Form tip: Keep your chest up and your front knee over your ankle. Lower yourself slowly and with control. To make it harder, raise the incline to about 5%.

2. Side Shuffle

The side shuffle works the muscles on the inside and outside of your hips and thighs, which often get less attention than the muscles used for walking forward. It also improves coordination and agility.

How to do it:

1. Set the treadmill to about 1.5 to 2 mph. Once you’re comfortable, you can gradually work up to about 3 mph.
2. Turn sideways so you’re facing one side rail. Hold the front handrail lightly with one hand.
3. With your knees slightly bent, take quick side steps, bringing your trailing foot toward your leading foot without crossing them.
4. Shuffle for 30 to 60 seconds, then carefully turn to face the other direction and repeat.

Form tip: Stay light on the balls of your feet and don’t let your feet click together or cross. If you feel unsteady, lower the speed.

3. Lateral Squat Walk

This exercise takes the side shuffle and adds a squat, so your glutes and thighs stay under tension the whole time. It’s a great option if regular squats feel repetitive.

How to do it:

1. Set the treadmill to a slow speed, about 1 to 1.5 mph.
2. Stand sideways on the belt, as you would for the side shuffle.
3. Lower into a half squat with your hips back and your hands clasped in front of your chest (or one hand lightly on the rail).
4. Staying low, step sideways with your leading foot, then bring your trailing foot in. Keep your feet at least hip-width apart.
5. Continue for 30 to 45 seconds, then switch directions.

Form tip: Keep your back straight, your chest lifted, and your weight in your heels. Don’t let your knees cave inward.

Advanced Floor Exercises (Belt Moving)

Important: In these three exercises, your hands or feet are on the moving belt while you’re on the floor. Many treadmill manufacturers warn against this, and a slip can cause friction burns or worse. Only try them if you’re an experienced exerciser, and follow these extra precautions:

• Use the lowest speed your treadmill allows, usually about 0.5 to 1 mph.
• Make sure the safety key cord can reach you. If it can’t, have a partner stand at the console, ready to stop the belt.
• Remove rings and watches, and tie back long hair and loose clothing.
• Never place your fingers near the gap at the back of the belt.
• If you’re unsure, do the floor version of each exercise instead. You’ll get nearly the same benefit with none of the risk.

4. Treadmill Plank Walk

This plank variation keeps your shoulders, arms, and core working continuously as you “walk” your hands against the moving belt.

How to do it:

1. Kneel on the floor behind the treadmill, facing the console.
2. Start the belt at the lowest speed.
3. Place your hands on the belt, shoulder-width apart, and step your feet back into a high plank with your feet on the floor.
4. Keep your body in a straight line from head to heels, and walk your hands forward one at a time to keep pace with the belt.
5. Hold for 20 to 30 seconds, then carefully step your hands off the belt onto the side rails or floor.

Form tip: Keep your core tight and don’t let your hips sag or pike up.

5. Reverse Mountain Climber

In a standard mountain climber, you drive your knees toward your chest. In this version, the belt brings your feet toward you and you drive them back, which puts more emphasis on your glutes, hamstrings, and core.

How to do it:

1. Start the belt at the lowest speed.
2. Get into a high plank with your hands on the floor behind the treadmill and your feet on the belt, facing the treadmill.
3. As the belt carries one foot toward you, let that knee bend toward your chest, then push the foot back along the belt.
4. Alternate legs in a steady, controlled rhythm for 20 to 30 seconds.
5. Carefully step your feet off the belt onto the floor before stopping the treadmill.

Form tip: Keep your hips level and your shoulders directly over your hands.

6. Treadmill Crab Walk

The crab walk strengthens your shoulders, triceps, glutes, and hips. It’s a challenging move that also raises your heart rate, although it’s not a substitute for aerobic exercise like walking or running.

How to do it:

1. Sit on the floor at the back of the treadmill, facing away from the console, with your knees bent and feet flat on the floor.
2. Start the belt at the lowest speed.
3. Place your hands on the belt behind you, fingers pointing toward your hips.
4. Slowly lift your hips off the floor.
5. “Walk” your hands backward one at a time to keep up with the belt, keeping your hips lifted, for 20 to 30 seconds.

Form tip: Keep your shoulders away from your ears and your hips lifted. Lower your hips to the floor and remove your hands from the belt before stopping.

Exercises With the Treadmill Turned Off

For these two moves, turn the treadmill off and remove the safety key so the belt can’t start unexpectedly.

7. Treadmill Push (Sled Push)

This move mimics the sled push you’d find in a gym. You push against the handles while driving your legs, which works your legs, glutes, core, and shoulders and quickly raises your heart rate.

Check your treadmill first: This only works on treadmills whose belt moves freely with the power off, such as manual or curved treadmills and some motorized models designed for it. If the belt resists, don’t force it, since that can damage the motor. Choose another exercise instead.

How to do it:

1. Make sure the treadmill is off and the safety key is removed.
2. Grip the handles or front frame with both hands and lean forward so your body forms a diagonal line.
3. Drive your legs back in short, powerful steps to move the belt, like pushing a heavy sled.
4. Push for 15 to 30 seconds, rest, and repeat 3 to 5 times.

Form tip: Keep your back flat and your core engaged. Push through the balls of your feet.

8. Incline Push-Ups

Incline push-ups are easier than floor push-ups, which makes them a good way to build upper-body strength in your chest, shoulders, and triceps.

How to do it:

1. Make sure the treadmill is off and the safety key is removed.
2. Place your hands on the handrails or the solid side frame, slightly wider than shoulder-width. Don’t put your hands on the belt.
3. Step your feet back on the floor until your body forms a straight line from your head to your heels.
4. Bend your elbows to lower your chest toward the rails, then press back up.
5. Do 2 to 3 sets of 8 to 12 reps.

Form tip: Keep your elbows at about a 45-degree angle from your body rather than flaring them straight out, and keep your core tight so your hips don’t sag.

How to Put It All Together

You can add one or two of these moves to your usual walk or run, or build a full circuit. Here’s a simple example:

1. Warm up: 5 minutes of easy walking.
2. Walking lunges: 1 minute.
3. Easy walk: 2 minutes.
4. Side shuffle: 30 seconds each direction.
5. Easy walk: 2 minutes.
6. Lateral squat walk: 30 seconds each direction.
7. Turn off the treadmill: 2 sets of incline push-ups.
8. Cool down: 5 minutes of easy walking, then stretch.

Repeat the middle section 2 to 3 times as your fitness improves. For general health, aim for at least 150 minutes of moderate aerobic activity per week plus muscle-strengthening exercise on at least 2 days, as recommended by the U.S. Physical Activity Guidelines.

Want to keep building your routine? Learn about the little-known benefits of running, or pair these moves with our easy home ab exercises.

Frequently Asked Questions

What exercises can you do on a treadmill besides running?

Beyond walking and running, you can do walking lunges, side shuffles, lateral squat walks, incline push-ups, and, with the treadmill off, sled-style pushes on treadmills whose belts move freely. Advanced exercisers also do plank walks and crab walks with the belt at its lowest speed.

Is it safe to put your hands on a moving treadmill belt?

It carries real risk. A slip can cause friction burns or other injuries, and many manufacturers warn against it. If you try hands-on-the-belt exercises, use the lowest speed, make sure you can reach the safety key, and keep your fingers away from the back of the belt. The floor versions are a safer alternative.

Can you do a sled push on any treadmill?

No. It only works on treadmills whose belt moves freely when the power is off, such as manual or curved treadmills. Forcing the belt on a standard motorized treadmill can damage the motor.

What speed should I use for walking lunges on a treadmill?

Start at about 1.5 to 2 mph and adjust so you can complete each lunge with good form. To increase the challenge, raise the incline to about 5% rather than increasing the speed.

How can I make treadmill workouts safer at home?

Always clip on the safety key, start at a low speed, keep at least 6 feet of clear space behind the machine, and keep children and pets away while it’s running. Remove the safety key after each workout and store it out of children’s reach.

The Bottom Line

Your treadmill can do a lot more than help you walk or run. Walking lunges, side shuffles, and lateral squat walks are easy ways to strengthen your lower body, while incline push-ups and sled pushes add upper-body and full-body work. The advanced floor exercises can be effective but carry real risk, so approach them with caution or stick to their floor versions. Whatever you choose, always use the safety key, start slow, and focus on good form.

References

1. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd Edition. 2018.
2. Consumer Reports. Urgent Safety Warning Issued for Peloton Tread+ Treadmill. 2021.
3. Consumer Reports Advocacy. Consumer Reports Statement on Peloton Treadmill Safety Hazards, Child Injuries, and New Urgent Warning. 2021.