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Cardio

Incline Treadmill Walk

The Incline Treadmill Walk is a cardio exercise on a machine for your conditioning. Share of the load in the Zulta muscle model: gluteus maximus 19%, quads (vastus lateralis) 13% and calves (gastrocnemius) 13%.

Also known as: treadmill incline

Level: BeginnerEquipment: MachineUnilateral: one arm or leg at a time

How to do it

  1. Clip the safety key to your clothing and start the belt at a slow walking pace.
  2. Raise the incline step by step to 8 to 15 percent.
  3. Walk tall with a slight forward lean from the ankles and let the arms swing.
  4. Push through the whole foot on every step, keeping the stride natural.
  5. Walk for the planned time, then lower the incline and slow down before stepping off.

Tips

  • Let go of the handrails so the legs carry your full body weight.
  • Pick a speed you can hold for the whole session, usually 4 to 6 km/h.

Common mistakes

  • Hanging on the handrails and leaning back.
  • Walking on the toes so the calves take over.
  • Hunching forward and looking at the display.

Muscles worked by the Incline Treadmill Walk

  • Gluteus maximus Primary19%
  • Quads (vastus lateralis) Primary13%
  • Calves (gastrocnemius) Primary13%
  • Quads (vastus medialis) Secondary9%
  • Hamstrings (biceps femoris) Secondary9%
  • Calves (soleus) Primary9%
  • Quads (rectus femoris) Secondary8%
  • Hip flexors Minor6%
  • Hamstrings (semitendinosus/-membranosus) Secondary6%
  • Gluteus medius Minor4%
  • Tibialis anterior Stabilizer2%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Uphill walking loads the glutes and calves more. Gait: glutes and quads absorb and extend at each stance, the calves push off, the hamstrings and hip flexors swing the leg.

Incline Treadmill Walk alternatives

Same equipment

No equipment

Frequently asked questions

What muscles does the Incline Treadmill Walk work?

Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and calves (soleus). The quads (vastus medialis), hamstrings (biceps femoris), quads (rectus femoris) and hamstrings (semitendinosus/-membranosus) assist.

Is the Incline Treadmill Walk good for beginners?

Yes. The Incline Treadmill Walk is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Incline Treadmill Walk?

For example the Hiking, Running and Rucking. They train mostly the same muscles, some with different equipment.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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