Legs · Leverage Machine
Walking on Treadmill
How to do the walking on treadmill, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Carry
- Mechanic
- Compound
How to do it
Step onto the treadmill and set a steady, comfortable pace. Walk tall through the center of the belt, landing midfoot and rolling through to push off, letting your arms swing naturally.
- 1Feel a steady engagement through your glutes and calves with each stride
- 2Stay tall through the center of the belt and let your arms swing
- 3Roll smoothly heel to toe and push off the back foot
Common mistakes
- Don't grip the handrails or let them support your weight
- Avoid hunching or looking down at your feet
- Don't overstride; keep your steps under your hips
Muscles worked
The walking on treadmill mainly works the glutes, with the calves, quads, hamstrings, hip flexors, and tibialis anterior assisting.
- GlutesPrimary
- CalvesSupport
- QuadsSupport
- HamstringsSupport
- Hip FlexorsSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the walking on treadmill for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.