5. Backwards Treadmill Walk
Suggested: 3 sets of 1 minute; build up to 3 sets of 3 minutes
Start walking very slowly on the treadmill at 2–3mph. Increase the incline as high as it goes. Very carefully, turn around so you’re facing backwards—your toes should be pointing toward the end of the belt, like you’re walking backwards uphill. As you walk, drop to a squat so that your knees are at nearly 90°—similar to the tuck position of skiing. Make sure you hold on to the treadmill arms as you do this exercise. (And if the notion of going backwards on a treadmill seems crazy, just find a hill and walk backwards up that.
The backwards treadmill walk builds muscle endurance in the quads and glutes. “It doesn’t look that hard,” Moore says, “but when you hop on and do it, it’s brutal—30 seconds in and your legs are on fire.”Back to top