PlanWorkouts

Exercise 3637 · REF km2Ljzj

Wheel Run exercise animation

Wheel Run

Category
Cardio
Equipment
Body Weight
Target
Cardiovascular System

Running inside a wheel apparatus, whether a curved treadmill or similar device, demands the runner generate their own pace through ground contact force rather than being driven by a motor, which changes the muscular demand compared to a standard treadmill. It builds explosive stride power in a way passive belts don't. It's a more taxing form of running conditioning than it might look like at first.

How to Do the Wheel Run

  1. Start in a plank position with your hands on the wheel and your body straight.
  2. Engage your core and start rolling the wheel forward by extending your arms.
  3. Continue rolling until your body is fully extended and your arms are overhead.
  4. Reverse the movement by pulling the wheel back towards your body, using your core and arms.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Wheel Run primarily targets the Cardiovascular System, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Cardio Exercises

Astride Jumps (male) Astride Jumps (male) Body Weight · Cardiovascular System Back And Forth Step Back And Forth Step Body Weight · Cardiovascular System Bear Crawl Bear Crawl Body Weight · Cardiovascular System Burpee Burpee Body Weight · Cardiovascular System Cycle Cross Trainer Cycle Cross Trainer Leverage Machine · Cardiovascular System Dumbbell Burpee Dumbbell Burpee Dumbbell · Cardiovascular System

More Cardiovascular System Exercises

Half Knee Bends (male) Half Knee Bends (male) Body Weight · Cardiovascular System High Knee Against Wall High Knee Against Wall Body Weight · Cardiovascular System Jack Burpee Jack Burpee Body Weight · Cardiovascular System Jack Jump (male) Jack Jump (male) Body Weight · Cardiovascular System Jump Rope Jump Rope Rope · Cardiovascular System Mountain Climber Mountain Climber Body Weight · Cardiovascular System

Equipment Alternatives

Don't have body weight? These target the same cardiovascular system with different equipment.

Cycle Cross Trainer Cycle Cross Trainer Leverage Machine · Cardiovascular System Dumbbell Burpee Dumbbell Burpee Dumbbell · Cardiovascular System Jump Rope Jump Rope Rope · Cardiovascular System Stationary Bike Run V. 3 Stationary Bike Run V. 3 Stationary Bike · Cardiovascular System

FAQ

What muscles does the Wheel Run work?
The Wheel Run primarily targets the cardiovascular system, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Wheel Run?
The Wheel Run is done with no equipment — just body weight.
What's a good alternative to the Wheel Run?
If you don't have access to the space or setup it needs, the Cycle Cross Trainer targets the same cardiovascular system using leverage machine instead.