10 Best Treadmill Walking Alternatives for Quad Strength

Ranked Treadmill Walking Alternatives

10 substitutes, ranked by how closely each one matches the Treadmill Walking on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Trail Running/walking

   87% match

   • Quadriceps
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the quadriceps with bodyweight alone.

   How to perform this exercise

   1. Running or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes. While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down. Take smaller steps as you walk downhill, keep your knees bent to reduce the impact and slow down to avoid falling.
   2. A 150 lb person can burn over 200 calories for 30 minutes walking uphill, compared to 175 on a flat surface. If running the trail, a 150 lb person can burn well over 500 calories in 30 minutes.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: quadriceps, the same as the Treadmill Walking
   • Equipment: bodyweight only, not a cardio machine
   • Body position: standing, the same as the Treadmill Walking
   • Balance: harder to stay steady on than the Treadmill Walking
2. 

   2. Side To Side Box Shuffle

   79% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   It still works the quadriceps, through a different movement.

   How to perform this exercise

   1. Stand to one side of the box with your left foot resting on the middle of it.
   2. To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor. Swing your arms to aid your movement.
   3. Continue shuffling back and forth across the box.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Treadmill Walking
   • Equipment: bodyweight only, not a cardio machine
3. 

   3. Side Hop-sprint

   75% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand to the side of a cone or hurdle.
   2. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
   3. Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Treadmill Walking
   • Equipment: bodyweight only, not a cardio machine
   • Body position: standing, the same as the Treadmill Walking
   • Balance: harder to stay steady on than the Treadmill Walking
4. 

   4. Treadmill Jogging

   69% match

   • Quads
   • Machine
   • Beginner
   • Compound

   A looser match: it uses the same equipment, but it works the quads rather than the quadriceps.

   How to perform this exercise

   1. To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
   2. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than jogging outside. A 150 lb person will burn almost 250 calories jogging for 30 minutes, compared to more than 450 calories running. Maintain proper posture as you jog, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: a cardio machine, the same as the Treadmill Walking
   • Body position: standing, the same as the Treadmill Walking
5. 

   5. Single-cone Sprint Drill

   68% match

   • Quadriceps
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
   2. Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
   3. Rest after three trips around the cone.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Treadmill Walking
   • Equipment: bodyweight only, not a cardio machine
   • Body position: standing, the same as the Treadmill Walking
   • Balance: harder to stay steady on than the Treadmill Walking
6. 

   6. Carioca Quick Step

   62% match

   • Adductors
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the adductors rather than the quadriceps.

   How to perform this exercise

   1. Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
   2. With your right foot, quick step behind and pull the knee up.
   3. Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: adductors, not quadriceps
   • Equipment: bodyweight only, not a cardio machine
   • Body position: standing, the same as the Treadmill Walking
   • Balance: harder to stay steady on than the Treadmill Walking
7. 

   7. Treadmill Running

   62% match

   • Quads
   • Machine
   • Beginner
   • Compound

   How to perform this exercise

   1. To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
   2. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than running outside. A 150 lb person will burn over 450 calories running 8 miles per hour for 30 minutes. Maintain proper posture as you run, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, not quadriceps
   • Equipment: a cardio machine, the same as the Treadmill Walking
   • Body position: standing, the same as the Treadmill Walking
8. Play demonstration

   8. Walk Elliptical Cross Trainer

   62% match

   • Cardio
   • Machine
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the resistance level and incline of the elliptical machine to your desired settings.
   2. Step onto the pedals of the machine and grip the handles lightly.
   3. Begin by pushing down with your feet and pulling the handles towards your body.
   4. Continue this motion, alternating between pushing and pulling, to simulate a walking or running motion.
   5. Maintain a steady pace and keep your core engaged throughout the exercise.
   6. Continue for the desired duration of your cardio workout.
   7. Gradually decrease the intensity and speed of the machine before stepping off.

   Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

   Why this matches

   • Primary muscle: your heart and lungs, not quadriceps
   • Equipment: a cardio machine, the same as the Treadmill Walking
   • Body position: standing, the same as the Treadmill Walking
9. 

   9. Single Leg Butt Kick

   61% match

   • Quadriceps
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Begin by standing on one leg, with the bent knee raised. This will be your start position.
   2. Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
   3. Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
   4. Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quadriceps, the same as the Treadmill Walking
   • Equipment: bodyweight only, not a cardio machine
   • Body position: standing, the same as the Treadmill Walking
   • Balance: harder to stay steady on than the Treadmill Walking
10. Play demonstration

    10. Push To Run

    58% match

    • Cardio
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your hands to extend your arms and return to the starting position.
    4. Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.
    5. Continue alternating knees as fast as you can while maintaining good form.
    6. Continue for the desired duration or number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches

    • Primary muscle: your heart and lungs, not quadriceps
    • Equipment: bodyweight only, not a cardio machine
    • Body position: standing, the same as the Treadmill Walking