Best Treadmill Workouts for Hamstring Strength

Key Takeaways

• Strong hamstrings are essential for leg stability and injury prevention, yet often overlooked.
• Treadmills offer a controlled and effective way to target hamstring muscles through incline and speed adjustments.
• Exercises like incline walking, sprint intervals, and backward walking on a treadmill can strengthen your hamstrings significantly.
• SOLE treadmills, like the F65 and F80, offer powerful motors and incline options ideal for hamstring-focused workouts.
• Consistent hamstring workouts not only improve performance but also help maintain better posture and balance.

Best Treadmill Workouts for Hamstring Strength

Strong hamstrings are essential for athletic performance, injury prevention, and just general leg stability. The problem is that many people overlook training these muscles—often focusing more on the quads or glutes. This imbalance can lead to weak hamstrings, which may increase the risk of injury and limit performance.

Treadmills offer a convenient and controlled way to build hamstring strength. By incorporating specific treadmill workouts, you can engage your hamstrings more effectively.

At SOLE Fitness, we're proud to offer the best treadmills for your home or gym. These machines are crafted to meet the highest standards of quality and performance, ensuring they are ideal for anyone - from fitness novices to seasoned athletes. Featured Product SOLE Treadmills: Starting at $1,199.99, SOLE treadmills excel in ergonomic design, durability, and value. Equipped with advanced cushioning to minimize joint impact, powerful, quiet motors, and wide running surfaces, they suit any fitness level.

Why Strong Hamstrings Matter

Your hamstrings stabilize your knees and assist in powerful movements like running and jumping. When they’re weak, you’re more likely to experience knee pain, lower back discomfort, or muscle strains. Strengthening your hamstrings improves posture, balance, and overall leg strength.

Strong hamstrings also help balance the strength between the front and back of your legs. This ensures your body can handle demanding exercises and daily movements without strain. If you don’t train your hamstrings, it can lead to imbalances that will ultimately affect your overall fitness.

Treadmill Workouts for Hamstring Strength

Incline Walking

Walking on an incline engages your hamstrings far more than walking on a flat surface. Increasing the incline on your treadmill to simulate uphill walking will force the hamstrings and glutes to work harder, strengthening them over time.

How to do it: Set your treadmill to a 5-10% incline and walk at a steady pace for 15-20 minutes. Focus on maintaining good posture—start with a moderate incline and gradually increase as you progress.

Backward Walking

Backward walking on a treadmill is an excellent way to challenge your balance and hit your hamstrings differently. This exercise forces your hamstrings to engage as you push off with each step, making it a great complement to regular walking or running.

How to do it: Begin at a low speed (1-2 mph). Start slowly to get used to the movement, then gradually increase the pace as your confidence grows.

Sprint Intervals

Sprinting at intervals targets your hamstrings, as they work hard during the explosive motion of each stride. This exercise builds strength and endurance simultaneously—which is key for runners and athletes.

How to do it: Alternate between 30 seconds of sprinting and 1 minute of walking for 15-20 minutes. Adjust speed to a level that challenges you without sacrificing form.

Side Shuffles

Side shuffles on the treadmill add variety to your routine while working your hamstrings and other leg muscles. This lateral movement challenges muscles that are often underutilized during regular running or walking.

How to do it: Set the treadmill to a slow pace (1-2 mph). Turn sideways and shuffle your feet, maintaining a slight bend in your knees. Switch sides halfway through your workout.

Tips for Safe & Effective Treadmill Workouts

• Warm up first: Always start with a 5-minute warm-up to prepare your muscles for the workout.
• Adjust incline gradually: Don’t jump straight to a high incline—build up slowly to prevent strain.
• Maintain good posture: Keep your back straight and engage your core while performing incline and backward walking.
• Monitor your speed: For techniques like backward walking or side shuffles, keep the speed low to maintain control and prevent injury.
• Cool down: End each session with a cool-down walk and light stretching to promote recovery.

Consistency Leads to Results

Strengthening your hamstrings through treadmill workouts is a great way to improve leg strength, balance, and performance. Exercises like incline walking, sprint intervals, and backward walking offer simple but effective ways to target this essential muscle group. Consistent effort will lead to better posture, stronger legs, and fewer injuries—making your fitness journey smoother and more rewarding.

The Right Tools for Targeted Training

At SOLE, we understand the importance of targeted training for overall fitness. That’s why our treadmills are designed with features that support your hamstring-strengthening goals.

We recommend:

• SOLE F65: This treadmill offers a spacious 22” x 60” running surface and an incline range of up to 15 levels—perfect for challenging your hamstrings with incline walking, sprint intervals, and more. With a 3.0 HP motor, it provides the power and stability needed for consistent performance throughout your workouts​.

• SOLE F80: Want even more features? The F80 is equipped with a stronger 3.5 HP motor and 10 preset programs—perfect if you’re into more intense training sessions.

Frequently Asked Questions (FAQ)

How does incline walking on a treadmill target the hamstrings?
Incline walking engages your hamstrings more than walking on a flat surface. It mimics uphill walking, forcing your hamstrings and glutes to work harder, strengthening them over time.

Can treadmill workouts alone strengthen my hamstrings?
Yes, treadmill workouts can strengthen your hamstrings, especially when incorporating specific exercises like incline walking, sprint intervals, and backward walking.

What is the best incline level on a treadmill for hamstring activation?
The recommended incline for targeting hamstrings is between 5-10%. This incline level ensures your hamstrings are engaged without overstressing them.

SOLE’s F65 and F80 treadmills offer an incline range of up to 15 levels, giving you plenty of room to challenge your hamstrings while maintaining safe, effective muscle activation.

How do sprint intervals on a treadmill benefit hamstring strength?
Sprint intervals engage your hamstrings with each explosive stride. They build strength and endurance, which are important for runners and athletes.

Should I warm up before hamstring treadmill workouts?
Yes, start with a 5-minute warm-up to prepare your muscles for the workout. Warming up helps increase blood flow to the hamstrings and reduces the risk of injury​.