FitCi
Running, Treadmill is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: calves, glutes, core. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Step on and warm up with a brisk 3-5 minute walk
- Gradually raise the speed to your running pace
- Keep your torso tall and land your steps on the front half of the belt
- Swing your arms rhythmically, elbows bent at 90 degrees
- To finish, step the speed down gradually and cool down 3-5 minutes
Coaching tip
Set a 1-2% incline; a flat treadmill is easier than outdoor running and the incline closes that gap.
Caution
Skip this move or ask a professional first if you have pain or an injury in: knee, ankle. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.