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Backwards Treadmill Running and Walking To Develop the Quads and Stretch the Hip Flexors

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This exercise will give you a quad burn and pump like you wouldn't believe. One thing that holds back muscle development is lack of blood flow to a muscle. The greater the blood flow you can force into the muscle, the more nutrients will get into the muscle and the more muscle you can build.

Set the treadmill to a high incline and set it on a low speed. We'll start out with walking on the treadmill for practice. Stand backwards on the sides and hold on tight to the side railings. It's a very different feeling than walking forwards. You can also turn your hands backwards and set them on the front rails of the treadmill if that feels better to you. The side rails will allow you more easily keep your balance and jump off the tread if you have to, though. That is the recommended technique.

Walk at this slower speed, focusing on extending the thighs with each step. Each step you take is like doing a leg extension. Go for as long as you can, doing the walking continuously until the burn and pump in the thighs forces you to stop. This forces a huge volume of blood into the quads and works wonders on building them up if they're stubborn. The massive influx of blood brings in a ton of nutrients to help with growth.

When you're experienced with walking, you can move to running...

BE VERY CAREFUL WITH THIS ONE!!!

Just set the treadmill at a higher speed than you used for walking but something that is slower than you would run forwards with. Keep the incline on the treadmill. Hold solidly onto the rails for balance as you're running, so much so that you could support yourself INSTANTLY if you needed to.

Try to stay on the balls of your feet when running on the treadmill to keep better balance and pop up with each quick step you take. It's preferable to do this in interval fashion - if you go continuously, form may break down and you may have trouble keeping your balance and/or moving your feet fast enough.

 

Backwards Treadmill Walking


Backwards Treadmill Running


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Backwards walking

Backwards Treadmill Running and Walking To Develop the Quads and Stretch the Hip FlexorsBackwards Treadmill Running and Walking To Develop the Quads and Stretch the Hip Flexors

Backwards running
Backwards Treadmill Running and Walking To Develop the Quads and Stretch the Hip FlexorsBackwards Treadmill Running and Walking To Develop the Quads and Stretch the Hip Flexors

 


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