Cardio / Treadmill
A steady uphill walk on an inclined treadmill belt, keeping one foot in contact with the belt throughout so the glutes and hamstrings work hard with almost no impact.
Treadmill
beginner
compound
Start the belt at a slow walking speed and step on, then raise the incline to your target gradient.
Walk with a long, deliberate stride, rolling from heel to toe and pushing the belt away behind you with each step.
Stand tall and lean from the ankles with the hill rather than folding forward at the waist.
Keep at least one foot on the belt at all times — walk the hill, do not break into a jog.
Let your arms swing naturally, or rest them lightly on the rails for balance without carrying your weight on them.
Hold the gradient for the desired time, then lower the incline and walk level for a few minutes to finish.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
