Home Treadmill Training: 5 Great Treadmill Exercises That Aren’t Running

Home Treadmill Training: 5 Great Treadmill Exercises That Aren't Running | NordicTrack Blog

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

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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! 

DISCLAIMER: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment. Shipping times are dependent on in-stock inventory and delivery timeframes may vary. Make sure to check the website for any specific delays in delivery and shipping.
*Never stand on the walking belt when starting the machine, and remember to always use the safety key when using the treadmill. Please remember to follow all safety precautions that are listed in your treadmill Users Manual.
IFIT DISCLAIMER: iFit requires an internet connection and Wi-Fi to function. You will be required to provide your credit card information upon sign-up for iFit. Your Commitment Period may be month-to-month or twelve (12), eighteen (18), or thirty-six (36) months, depending on your agreement. Terms shall apply to your iFit use and subscription during your Commitment Period and any subsequent Renewal Term. Unless you cancel your account or notify us at least twenty four (24) hours prior to the expiration of your commitment period that you do not wish to renew your subscription, your iFit subscription will automatically renew for an additional month, one (1) year, or two (2) year period, as applicable, for the same duration as your initial commitment period (“The Renewal Term”), and you authorize us to bill the then-applicable membership fee and any taxes to the payment method we have on record for you.