Wheel Run

Wheel Run


This exercise involves running on a treadmill while pushing a weighted sled or wheel. The resistance from the sled or wheel adds an extra challenge to the workout, targeting the lower body muscles and improving overall strength and endurance.

Muscle Group

Equipment Required

Wheel Run Instructions

  1. Start by standing with your feet shoulder-width apart and your arms at your sides.
  2. Take a big step forward with your right foot and bend your right knee to a 90-degree angle, keeping your left leg straight behind you.
  3. As you lower your body down, reach your left arm forward and your right arm back, as if you are running.
  4. Push off your right foot and jump up, switching your legs mid-air so that your left foot is now in front and your right foot is behind you.
  5. As you land, lower your body down again into a lunge position, this time with your left knee bent and your right leg straight behind you.
  6. As you lower your body down, reach your right arm forward and your left arm back, as if you are running.
  7. Repeat this movement, alternating legs and arms with each jump, for the desired number of repetitions or time.

Wheel Run Form & Visual

Wheel Run

Wheel Run Benefits

  • Improves cardiovascular endurance
  • Strengthens leg muscles
  • Improves balance and coordination
  • Increases core stability
  • Burns calories and aids in weight loss
  • Low-impact exercise that is easy on joints

Wheel Run Muscles Worked

  • Abdominal muscles
  • Oblique muscles
  • Lower back muscles
  • Hip flexor muscles
  • Quadriceps muscles
  • Hamstring muscles
  • Gluteus maximus muscles

Wheel Run Variations & Alternatives

  • Wheel Run with Resistance Bands
  • Single Leg Wheel Run
  • Reverse Wheel Run
  • Side-to-Side Wheel Run
  • Wheel Run with Knee Tucks