Home Treadmill Training: 5 Great Treadmill Exercises

The great thing about NordicTrack treadmills is that they are versatile. Take advantage of its features to spice up your treadmill workouts with these 5 great treadmill exercises that don’t include running.

1. Uphill Walking Lunges

While standing on the side rails, set your treadmill speed to 1-2 MPH. Increase the incline to 5%. When ready and by holding the treadmill side rails, safely step onto the walking belt and begin walking. You can also make this exercise more challenging by selecting a steeper incline.

Perform walking lunges on an incline. Be careful to make sure your forward knee remains in line with your toes of your forward foot. Slow your speed if you are having trouble maintaining good form.

2. Knee Raises

With the treadmill turned off, stand on your treadmill facing away from the console. Place your hands on the arm rails to support your weight. Slowly lift both knees toward your chest for a core abduction. Maintain a tight and engaged core as you lift and lower your legs. Avoid bouncing off of the treadmill deck; momentum should come from your core. Controlled, measured movements will help target the lower abdomen more completely.

3. Squat Side Shuffle

This exercise targets your glutes and helps with lower body flexibility. While standing on the foot rails, set your treadmill speed to 1-2 MPH. Step onto the walking belt, perpendicular to the console (facing the side of your treadmill) and squat into a seated position, taking short steps towards the console as the belt moves. You can add to the intensity of this exercise with hand weights or resistance bands.

4. Treadmill Push

You don’t need a manual treadmill to do a treadmill push. NordicTrack Incline Treadmills are designed with a well-placed push bar for this purpose.

Stand on the foot rails of the treadmill facing the console with the power turned on. Start the walking belt and adjust the speed to 1 MPH, then adjust the incline to 0%. Holding onto the handrails or the console for support, step onto the walking belt and begin moving the tread belt with your feet to manually move the belt.

Pushing the belt manually for an interval workout helps to strengthen your calves and build muscle for more explosive power. Do not use the sled push feature of the incline trainer when the incline is set to greater or less than 0%.

5. Bear Crawl

Traditional bear crawls can be performed on your treadmill with the power turned off or on a very low speed. Standing on the floor, at the foot of your treadmill deck, assume a plank position with your hands on the tread and your feet planted firmly on the floor. Using your hands, walk the tread belt toward the console. Your hands will be pushing the belt in front of you – working your core, back, and arms at the same time. Working the belt towards your body will utilize more of your back.

You can also plant your hands on the floor and use your feet to push the belt towards the treadmill console. This is a more strenuous movement involving more stability and core strength.

Utilizing these exercises may not only challenge you more than your traditional workouts, but they may make your treadmill workouts that much more engaging and fun.

Get even more out of your treadmill by accessing iFit®. iFit has a world of workouts ranging in all fitness levels that can be accessed with your home gym equipment, far beyond the limitations of straightforward running. Explore your options and start having fun with your fitness!