Liftworthy
ExploreTrainFeed
Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Hybrid

Treadmill Run

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads, Calves

Also glutes, hamstrings

You need

Treadmill, bike, stairs

How to do itPictures · 3 steps
1Stride
2Stride
Main musclesAlso working
  1. 1Set a 1% incline to match running outdoors
  2. 2Land under your hips with quick steps
  3. 3Hands off the rails

Most common mistake

Holding the handrails.

Watch a demo

Good for

  • Ranked #3 for hybrid
  • Carries straight over to hybrid

Compare with

vs Rowing Machinevs Wall Ballvs SkiErg
A
For hybrid
#3 of 29
See the full list →
Research
77
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 77
TransferExcellent
Injury protectionFair
PracticalityExcellent

Most of a race is running between stations. Practise it.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SFarmer's CarryDumbbell
  • ASled PushOther
  • ABulgarian Split SquatDumbbell
  • ARowing MachineMachine

Takes

None yet
needed to post
280