What Muscles Does the Treadmill Work?

When you want to run or walk indoors anytime and create a fitness program that fits your schedule, a treadmill is undoubtedly a great choice. It not only helps improve endurance, burn calories, and reduce body fat, but also strengthens and tones many muscles. Our bodies are made up of various muscles, each serving a specific purpose. Some might wonder which muscles are engaged during treadmill workouts. Here, we’ll detail the specific muscles you work out while walking and running on a treadmill.

A photograph of two individuals exercising on treadmills in a gym. In the foreground, a woman dressed in a white sports tank top and black shorts is running with focused eyes, her hair tied in a ponytail. Behind her, a man in a blue shirt and dark pants is also exercising on a treadmill.

Quadriceps

Regular walking and jogging on the treadmill build endurance and strength in the quadriceps. These muscles play a primary role in walking and running. The quadriceps consist of four muscles: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. When you land on your feet while running or walking, these muscles decelerate and absorb the impact. To further engage the quadriceps, try adjusting the treadmill's incline or walking backward.

Hamstrings

Many people experience hamstring soreness when they start running on a treadmill, especially on an incline. The hamstrings include the biceps femoris, semitendinosus, and semimembranosus muscles, located at the back of the thigh from the buttocks to the knee. They are responsible for hip extension, a key function in running. At the peak of your stride, the hamstrings bend your knee and pull you forward, and then extend your hip as you push off. Regularly working these muscles increases running endurance and makes your workouts more effective and enjoyable. Consistent exercise will reduce hamstring soreness as these muscles gain endurance and strength.

Glutes

Walking on an incline targets the glutes directly. The gluteus maximus, along with the gluteus medius and gluteus minimus, forms the muscle group that assists in walking, jumping, and running. Exercises like walking lunges and squats on the treadmill will significantly engage these muscles. By working out on the treadmill, you can achieve a fitter, rounder buttock.

Calves

The calves are crucial muscle groups used in treadmill running. Located at the back of the lower leg, the calf muscles include the gastrocnemius and soleus. The treadmill belt continuously pulls you forward, requiring constant effort from the calves. These muscles also act as stabilizers during walking and running. Regular stretching is important to maintain their flexibility and strength.

Cardiac Muscle

The heart is a primary muscle worked out on the treadmill. Its job is to pump blood throughout the body. As you run or walk, your muscles become more active and require more oxygen, supplied by the blood pumped from the heart. As the demand for oxygen increases, the heart works harder, exercising the cardiac muscles and increasing your pulse rate.

A photograph of a gentleman dressed in formal attire, including a shirt and tie, exercising on a treadmill in a modern gym. He appears focused and determined, with neatly groomed hair.

Treadmill workouts effectively engage the glutes, hamstrings, quadriceps, and calves, maintain core involvement, and exercise the heart muscles, keeping them strong and healthy while burning calories. To achieve fitness goals or increase muscle mass, correct techniques, a balanced diet, and regular exercise are essential.

A photograph of a person dressed in dark pants and sneakers exercising on a treadmill in a gym. The treadmill is located in a spacious room with city views visible through the windows. Only the person's lower body is visible, with their head not included in the frame.

By understanding the muscles worked during treadmill exercises, you can better tailor your workouts to maximize results. Happy running!