Treadmill sprints

A compound exercise for the quads and hamstrings, with help from the glutes, calves. Equipment: treadmill.

Orbit

Drag to rotate

WorksQuadsHamstringsGlutesCalves

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Set a fast speed; straddle the belt between efforts.
Step on and run tall and quick
Step off to the rails to rest

Muscles worked

Treadmill sprints: 3D figure mid-rep with the quads and hamstrings highlighted

Quads · main
Hamstrings · main
Glutes
Calves

Equipment

Treadmill

Alternatives

Exercises that train the same main muscles. See all treadmill sprints alternatives.

SprintsNo equipment
Backward sled dragSled
Bike sprintsExercise bike
CyclingNo equipment
In-and-out squat jumpsNo equipment
Stationary bikeExercise bike

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

Put the treadmill sprints in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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