CrossFit Albuquerque – CrossFit

Warm-up

2 MIN CARDIO

3×10 band walkouts

10 bird dogs

1 min plank

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
RX – as written

Scaled L1 – 35/25lbs

Scaled L2 – 25/15lbs

Scaled L3 – coach directed

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

The post CrossFit – Fri, Feb 9 appeared first on Crossfit Albuquerque.

CrossFit Albuquerque – Home Workouts

View Public Whiteboard

Warm-up

2 MIN CARDIO

3×10 band walkouts

10 bird dogs

1 min plank

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
RX – as written

Scaled L1 – 35/25lbs

Scaled L2 – 25/15lbs

Scaled L3 – coach directed

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

The post Home Workouts – Fri, Feb 9 appeared first on Crossfit Albuquerque.

CrossFit Albuquerque – CrossFit

Warm-up

2 MIN CARDIO

3×10 band walkouts

10 bird dogs

1 min plank

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
RX – as written

Scaled L1 – 35/25lbs

Scaled L2 – 25/15lbs

Scaled L3 – coach directed

Snatch

Directly following 18.2

*Find a 1 Rep MAX Snatch in five min.

The post CrossFit – Fri, Feb 9 appeared first on Crossfit Albuquerque.

CrossFit Albuquerque – CrossFit

Warm-up

2 MIN CARDIO

3×10 band walkouts

10 bird dogs

1 min plank

Weightlifting

E2Mx5:

3 Bench Press

*Starting at 2-5 lbs heavier than last week’s 5*

Bench Press

Metcon (No Measure)

Bodybuilding:

16 EMOM:

Minute 1: 10 reps DB Shrugs

Minute 2: 6-8 reps strict pull ups

Minute 3: 10 reps cossack squats (5 each side)

*Focus is FULL ROM, use heel lift if needed.*

Minute 4: 15/10 calories ski or bike

The post CrossFit – Thu, Feb 8 appeared first on Crossfit Albuquerque.

The 2024 Paris Paralympic Games will be held from Aug. 28 through Sept. 8, 2024, in Paris, France. The 11-day contest will feature five days of para powerlifting competition on days seven through 11 (Sept. Sept. 4-8, 2024).

On Feb. 8, 2024, the 2024 Paris Paralympic Games medals were revealed, and their designs are exquisite. Images of the coveted hardware that the world’s top para-athletes will compete for were displayed on the World Para Powerlifting Instagram page. Check them and all their glory below:

[Related: 2024 Sheffield Powerlifting Championships Women’s Preview]

[Related: 2024 Sheffield Powerlifting Championships Men’s Preview]

The 2024 Paris Paralympic medals maintain the red ribbon with a diamonded pattern in white trim that centers the Paralympic emblem. The medals themselves feature a ridge pattern that converges toward the medal’s nucleus.

Brandished in the center of each medal’s front face is a granite-colored hexagon with uniform welds at each of the hexagon’s six points. On the hexagon is the Paris 2024 logo of a torch’s flame icon. Below reads “Paris 2024” in the event’s signature font atop the Paralympic Games logo again.

The backside of the medal features the Paralympic logo in the center of an ornate square with four convexed sides, revealing elliptical spaces on the top, bottom, right, and left of the medal. The top space reads “Paris 2024” in the signature font. The left and right sides feature braille. The bottom elliptical reads “PARALYMPIC GAMES.”

More Powerlifting Content

Super Heavyweight Powerlifter Jesus Olivares Squatted 475 Kilograms (1,047 Pounds) in Training

Wascar Carpio (59KG) Raw Deadlifts 273 Kilograms in Prep for 2024 Powerlifting America Raw Nationals

How to Train Powerlifting Once Per Week (And Make it Count)

Editor’s Note: BarBend is an official media provider for World Para Powerlifting. The two organizations maintain editorial independence unless otherwise noted on specific content projects. 

Featured image: @parapowerlifting on Instagram

The post 2024 Paris Paralympic Games Medals Revealed appeared first on BarBend.

The HYROX community is getting more global. The functional fitness racing circuit features the same race at every event it holds worldwide — eight exercise stations interspersed with one-kilometer runs that athletes repeat eight times in the fastest time possible.

After launching in Germany in 2017, HYROX will finally reach the Great White North. The 2024 HYROX Toronto contest on Oct. 5, 2024, at the Enercare Centre will be HYROX’s first foray into Canada.

[Related: 2024 HYROX Maastricht Results]

[Related: 2024 HYROX Turin Results]

Per HYROX’s press release regarding 2024 HYROX Toronto, the functional fitness racing sport has seen a global participation increase of “1,081 percent over the last five years,” with Google searches for “HYROX” increasing by 233 percent.

A launch tour will accompany HYROX’s debut in Canada. The two-week tour intended to preview HYROX for prospective athletes and gym affiliates begins on Feb. 10, 2024, at HYROX affiliate gym One Academy. The two days at One Academy will feature a HYROX foundations master class and a HYROX simulation event.

[Related: 2024 HYROX Manchester Results]

HYROX Affiliate Gym 2024 Tour Schedule — Canada Launch

Feb. 10-11, 2024 — One Academy

Feb. 14, 2024 — Velocity Sports Medicine

Feb. 15, 2024 — L5 Health & Fitness

Feb. 16, 2024 — DeltaTrain

Feb. 17, 2024 — Crossfit Somos

Feb. 19, 2024 — Gritlabs

Feb. 21, 2024 — Empact Fit

Feb. 24, 2024 — Holistic Athlete

Pre-registration for 2024 HYROX Toronto will be live on Feb. 11, 2024, at 12 p.m. EST, on www.hyroxcanada.com. General sales open on Feb. 23, 2024.

Featured image: @hyroxworld on Instagram

The post HYROX to Expand to Canada in October 2024 appeared first on BarBend.

So, you’re taking your cardio routine to the next level by introducing one of the best treadmills on the market into your home. We love that for you. But whether your floor is hardwood, tile, carpet, or concrete, protecting it from these machines is a must. Some might say that they’ve used their treadmill at home without a mat for ages and never experienced any problems, but isn’t it better to be safe than sorry when it comes to the foundation of your home? It’s all fun and games until there’s a divot the size of a quarter pounder on your floor.

Treadmills are heavy pieces of fitness equipment, with many models weighing between 250 to 350 pounds. And the faster you run, the more ground force you’re creating, with the total amount of force a runner’s putting down coming out to roughly three to four times their body weight. (1)(2) Just for clarity, that’s an additional 450 to 600 pounds for a 150-pound runner. We love an easy solution here at BarBend, and the treadmill mats we’ve selected will provide the floor protection you’re after. We tested 20 of the top options on the market, and here are our picks for the 6 best home treadmill mats.

The 6 Best Tried and Tested Home Treadmill Mats

Best Treadmill Mat Overall: SuperMats TreadMat 

Best Treadmill Mat for Most People: ProForm Large Equipment Mat 

Best Durable Treadmill Mat: Gorilla Mats Premium Large Exercise Mat 

Best Treadmill Mat for Carpet: Sunny Health & Fitness Home Gym Floor Protector Mat

Best Budget Treadmill Mat: BalanceFrom High Density Treadmill Equipment Mat

Best Treadmill Mat for Garage Gyms: ProsourceFit Puzzle Exercise Mat

How We Tested and Chose the Best Home Treadmill Mats

“Treadmills are often the first things that come to mind when someone starts to consider exercising at home,” says certified personal trainer Amanda Capritto. And figuring out how to spend more time on your treadmill without denting your floors is where fitness equipment mats take center stage. It’s tough navigating what’s available out there, so we’re here to show you the pros and cons of each mat we thought worthy of this list. 

The BarBend team is filled with certified personal trainers, marathon racers, and lifelong fitness fans who have tested hundreds of pieces of home gym equipment, from running on the best incline treadmills to cycling on the most popular exercise bikes. We tried and tested 20 of the most popular treadmill mats on the market to bring you our top picks, taking notes on footprint, budget-friendly options, what surface worked best for each mat, noise reduction capabilities, and how sturdy each mat proved to be.

Here are a few of the points of consideration we focused on while choosing our top picks.

Durability

A great treadmill mat that deprecates after a few uses isn’t all that great, is it? So, what makes a durable mat? Material was our primary focus when looking at durability. PVC (polyvinyl chloride) and vinyl (often used as shorthand for PVC) are the most commonly-used materials for treadmill mats and tend to be fairly reliable. However, ProFoam is the most durable material we’ve tested, and EVA Foam is the least.

Cost

We made sure to highlight how much each mat costs, plus the value of that purchase in light of the product’s durability. With options ranging from $25.99 up to $139.95, we wanted to provide a solution that could fit any budget. Take into consideration what you want a treadmill mat for, whether it’s to dampen noise, keep sweat off your carpet, give your joints some added cushioning, or protect your floor from injury, and you’ll be able to figure out an appropriate price range.

Footprint

Treadmills are large pieces of workout equipment, with an average footprint of between 30 to 36 inches wide and 70 to 80 inches long. We wanted to give you options that would fit a majority of treadmills, from smaller more compact options to those with larger dimensions, while also mentioning what treadmills would work with specific mats. 

Best Treadmill Mat Overall: SuperMats TreadMat

Whether your treadmill is compact or long, SuperMats Made in the USA Mat may be the ticket to protect your floors and your equipment. Made from durable vinyl and measuring 90 inches long and 36 inches wide, this is one of the longest floor mats we’ve tested by about 10 inches. Its extra-long design makes it a solid pairing for the average treadmill, which ranges between 70 to 80 inches long and 30 to 36 inches wide, as well as larger machines like the 82-inch Sole F63.

[Related: Sole F63 Treadmill Review.]

For as long as it is, though, its 36-inch width is about 4 inches smaller than the average mat we’ve tested, so be sure to check the footprint of your treadmill, elliptical, or spin bike to make sure you’ve got enough mat to fit beneath your equipment. This mat is also advertised as being one-inch thick, but multiple customer reviews have mentioned it being closer to ⅛th to ¼th of an inch thick. It doesn’t seem to be too much of a sticking point, however, as it has a 4.6 out of 5 rating from over 6,000 customer reviews on Amazon. 

Our tester, a certified Crossfit Level 1 coach, noted how they often have to level out a new floor mat, since it often comes rolled up with kinks and bumps in it. “Sometimes I have to use something heavy to help flatten out a brand new floor mat, but the SuperMat laid out nicely right after I took it out of the box,” they said.

Our tester did have one concern. “Right out of the box there was this chalk-like black residue that got on my fingers,” they said. Before use, we recommend wiping this mat down with some warm water and a paper towel, an easy enough thing to do since this vinyl mat is waterproof.

Best Treadmill Mat for Most People: ProForm Large Equipment Mat

ProForm Large Equipment Mat

ProForm Large Equipment Mat

Protect your home floor from heavy exercise equipment with this 80-inch by 40-inch exercise mat.

Shop ProForm

We’re big fans of ProForm equipment because they make some of the best treadmills with iFIT interactive programming. The ProForm Large Equipment Mat has a vinyl surface that, with a 40-inch by 80-inch footprint, can accommodate the average treadmill, which tends to measure between 30 to 36 inches wide and 70 to 80 inches. For example, this mat would work well with the 77-inch ProForm Pro 9000, one of the best treadmills for running. Also, the $40 price is on the lower side of the $26 to $140 price range we’ve tested.

We also love the portability of this mat. At 10 pounds, it’s easy to roll up and move from space to space, allowing it to double as both a treadmill mat or a workout mat for bodyweight exercises. Its non-slip surface should keep you and your equipment from sliding around on wooden floors, and customer reviews have mentioned this mat being great for use on carpets as well. 

“[It] will protect the carpeting in the workout room. Regardless of the type of flooring you have, I highly recommend this mat to go under your equipment,” reads one customer review. Amanda Capritto, a certified personal trainer, agrees. “Every home gym owner can benefit from good gym flooring,” she says. “Without it, the risk of damaging your home’s flooring and/or foundation is much higher.” 

Our main gripe is the thickness of this mat. At 4 millimeters, it’s on the thinner side of mats we’ve tested, most of which range between 3 and 12.7 millimeters. On average, mats tend to measure about 6 millimeters, which is a solid amount of cushion between the floor and your machine, leading to increased impact absorption. 

Due to the smaller thickness, we wonder about this particular mat’s durability, especially after reading some customer reviews that note it breaking down over time and leaving behind small flecks of vinyl. However, at the affordable price of 40 dollars, longevity isn’t to be expected.

Best Durable Treadmill Mat: Gorilla Mats Premium Large Exercise Mat

Gorilla Mats Premium Large Exercise Mat

Gorilla Mats Premium Large Exercise Mat

This large 6 foot by 4 foot exercise mat will help protect your floors from whatever exercise equipment or workout you keep ontop of it.

Shop Amazon

The Gorilla Mats Premium Large Exercise Mat is 6 millimeters thick — 2 millimeters thicker than many mats we tested — and made from high-density ProFoam, giving it a solid, durable surface for the best cardio machines in your home gym. I use this mat in my own gym, and based on my experience with it after three years and countless workouts, I rate its durability a 5 out of 5. 

Our BarBend product tester working out while standing on a Gorilla Mats Premium Large Exercise Mat.

Before purchasing this mat, my goal had been to find a durable product that could protect my floor by holding an exercise bike and free weights, while also allowing me the space to use my Tonal for deadlifts, squats, and floor work. I needed something durable to protect my floors, but dense, so I had stability in my heavier lifts. At 72 inches in length, this mat is shorter than some others by 8 to 18 inches, but it makes up for it with its 48-inch width, which is 12 inches wider than the average mat. I give it a 5 out of 5 for workout experience. 

[Related: Tonal Review]

As I mentioned, I’ve owned this mat for three years and use it around five times a week. I keep an exercise bike on it, and the indentations never leave lasting marks when I move, due in no small part to the ProFoam construction. I’ve accidentally dropped 35-pound weights on the mat (this, I don’t recommend) and after having a panic attack and wondering how my landlord would react, I looked under the mat to see unharmed hardwood floors. Hence, my 5 out of 5 rating for durability. 

Portability scored a 3 out of 5. I wouldn’t want to roll this mat up and move it around often because, as mentioned, it’s wider and thicker than many other options on the market. However, your purchase does include a travel bag and some velcro straps for transport. 

This high-density mat is great for carpet, hardwood, tile, and concrete floors, and comes with a textured surface to prevent sliding. It’s a pricey purchase at $139.99 — that’s about triple the cost of the average treadmill mat — but, if our experience is any indication, you won’t be buying another one for a long time. 

Best Treadmill Mat for Carpet: Sunny Health & Fitness Home Gym Floor Protector Mat

Home Gym Foam Floor Protector Mat

Home Gym Foam Floor Protector Mat

These floor mats come in multiple sizes, so you can help protect your floor from scuffs and scratches no matter how large or small your exercise equipment is.

Shop Amazon

Whether you’ve got high-end cardio equipment or one of the best treadmills under $1,000, you’ve got to protect your carpet from wear, tear, and sweat. The Sunny Health & Fitness Home Gym Floor Mat is created with a waterproof PVC foam that’ll keep any spills or perspiration from staining your carpet fibers.

Our tester, a CrossFit level 1 coach, tried this mat out. “I had my treadmill set up on this mat over the carpet, and I didn’t notice any shake or wobble while I worked out,” they said. “There’s a good amount of sizes to choose from — the medium-sized mat fits my Sunny Health and Fitness Under Desk Treadmill well.” This mat comes in extra small, small, medium, and large, so you can pick the right footprint for your treadmill. Plus, they’re all under 5 pounds, so moving any of these mats around is easy to do.

The 4-millimeter thickness is smaller than the average 6-millimeter thickness we’ve seen for treadmill mats. This may be the primary reason why the edges curl on some mats or rip on others. One customer review mentioned, “[My] machine tore a rip in it because the feet pads sank down… all the way to the floor.” However, if you’re afraid of this mat ripping, just be sure to move your treadmill with care. And, in my experience, laying books on the edge of mats can help them lay flat after unboxing.

This mat is available in four different sizes, and we recommend the largest mat — 90.5 inches by 39.5 inches — for treadmills. This footprint can accommodate some of the biggest treadmills on the market, such as the NordicTrack Commercial 1750, which measures 80 inches long by 38 inches. That said, a compact treadmill weighing between 100 to 200 pounds — as opposed to 250 to 350 pounds — might be a better match due to the 4 millimeter thickness. 

Best Budget Treadmill Mat: BalanceFrom High Density Treadmill Equipment Mat

BalanceFrom Heavy Duty Equipment Floor Mat

BalanceFrom Heavy Duty Equipment Floor Mat

This high-density mat helps to protect your floors and carpets from the damaging effects of heavy exercise equipment.

Shop Amazon

Protecting your equipment and keeping your floors unscathed shouldn’t cost you an arm and a leg. At $32.28, the BalanceFrom High Density Treadmill Mat is one of the most affordable and durable options on the market when compared to the average mat, which tends to cost between $40 and $50. Its 78-inch by 36-inch surface area can accommodate most treadmills, which tend to measure between 70 to 80 inches long and 30 to 36 inches wide.

Amanda Capritto, a certified personal trainer, had a note about budget purchases. “[It’s] critical to read customer reviews when shopping for budget-oriented items. Things that cost less for the consumer cost less for the manufacturer to make, so they are naturally built with cheaper components.” Over 26,000 people have reviewed this mat on Amazon, where it has a score of 4.7 out of 5. 

[Related: Expert Tested: The 10 Best Cushioned Treadmills of 2024]

Our tester, a CrossFit level 1 coach, thought this budget PVC mat would be great for heavier machines. “The polyvinyl material isn’t too rigid, but it feels pretty durable while also having some cushion to it,” they said. “But it’s worth mentioning that this isn’t the right mat if you’re looking for something to help absorb the noise from your treadmill. While I was using it, the sounds from my treadmill weren’t lessened at all.”

Still, while some treadmill mats can double as yoga mats, we think it’s best placed under machines. Out of the box, our tester experienced a “sticky sort of feeling” on the surface, which might make floor work like crunches feel… icky? “I could see this stickiness being useful for keeping your equipment in place,” said our tester. 

We also appreciated that this mat rolls out flat right out of the box, so there’s no need to try and force curled corners down with weights, books, or your body in a fetal position. However, there was a strong odor we noticed, but that can be remedied by laying it flat, airing it out, and wiping it down.

Best Treadmill Mat for Garage Gyms: ProsourceFit Puzzle Exercise Mat

ProsourceFit Puzzle Exercise Mat

ProsourceFit Puzzle Exercise Mat

Piece together these foam mat tiles wherever you need to protect your floors. 

Shop ProSource

If you’ve got a garage gym, you’ve probably got concrete flooring and limited space with which to work. The ProsourceFit Puzzle Exercise Mat, with its interlocking tiles, allows you to create a mat with exactly the square footage of protection you want. Also, the 12.7-millimeter thickness of its EVA foam is more than double the thickness of most mats we tested. 

You get six tiles in a pack, and each tile is 24 inches by 24 inches, so you can build out your floor plan in any direction. However, if you’ll need more than 72 inches in length and 48 inches in width, you’ll need to buy a second pack to keep expanding. Our tester, a certified CrossFit Level 1 coach, noted, “I’d recommend buying more than one pack, just to make sure you’re covering all of the ground you want to.” I rate its value a 5 out of 5, as each pack is just $25.99, well below the average $40 to $50 cost of many treadmill mats. 

[Related: The 9 Best Treadmills on Amazon of 2024]

The versatility of puzzle flooring allows you to build out in any direction

Versatility, meanwhile, scores a 5 out of 5. You can use them in your garage gym to dampen the pounding of your treadmill equipment into the floor while you run, and build it out even further if you want additional cushioning for free weights or a padded area for burpees. These tiles come in black,  beige, blue, and gray so you can also add some color pops to your flooring.

I use similar tiles on camping trips to add flooring inside my tent. They’re easy to put together, and cleaning them is as simple as wiping them down with a towel and cleaning solution. As portable as they are, however, it’s worth noting that the interlocking design doesn’t sit well on carpet. In my experience, you get weird lips sticking up when the mat isn’t flush against the floor. Our tester also had issues with the tiles occasionally not fitting perfectly together. 

Benefits of Home Treadmill Mats

From strength training to cardio fitness, we at BarBend are all about reaping the benefits of building muscle and endurance. But that effort shouldn’t come at the cost of your floorboards or joint health. Treadmill mats can be slipped under treadmills, steppers, rowing machines, and exercise bikes to help protect floors. 

Protect Your Home

Cracked tiles, chipped wood, gopher holes in carpets — there’s nothing worse than dedicating yourself to a cardio routine only to find that equipment is turning your floor into a wasteland. Certified personal trainer Amanda Capritto notes, “Prioritizing proper gym flooring in your home gym means protecting your home. By simply installing some rubber mats or tiles, you can minimize the risk of cracking concrete or causing other damage to your home’s foundation.”

Dampen Noise

If you jump up and down on your hardwood floors, your downstairs neighbors might send a text like, “FOR THE LOVE OF GOD! PLEASE STOP!” But if you jump up and down on a thick, cushioned treadmill mat, you’ll save them the frustration.

BarBend editorial member and certified personal trainer, Kate Meier, walking on her Echelon Stride.

Rubber treadmill mats can help absorb vibration and noise, so you (and your neighbors) can enjoy less noise pollution while you work out. (3)

Easier on the Joints

Running can take a toll on your joints, which is why we’ve grown fond of cushioned running shoes and treadmills. Adding a mat beneath your treadmill can help aid in the absorption of force, so the joints in your lower limbs take less pounding. (4) Treadmill mats have a variety of thickness options, but opting for one with at least 6 millimeters thickness will be best for those wanting to support their joints.

What to Consider Before Buying a Home Treadmill Mat

Before all else, the footprint is your main focus when buying a treadmill mat. Be sure to measure your treadmill to know how large of a mat you need. Once that’s all squared away, you’ll want to take into consideration what type of floor you’ll be covering, how much you’re willing to spend, and their thickness and durability. 

Footprint

Measure your treadmill. Find out how much area you want covered. Once you’ve done all that, you’ll be armed with the knowledge of what you need. The average treadmill mat footprint measures between 75 to 85 inches in length and 35 to 40 inches in width. Depending on your treadmill, you may need to find something longer than that. You’ll also find thickness that ranges from 3 millimeters up to half an inch or even an inch. The average mat we came across had a 6 millimeter thickness.

Puzzle flooring is often made from EVA foam which provides a thick cushion

If you want a more adjustable footprint, opt for interlocking tiles that will allow you to customize your flooring to the exact dimensions of what you need.

[Related: The Best Dumbells for Durability, Adjustability, Price, and More]

Price

We’ve got options for every spender on our list, ranging from $25.99 up to $139.99. You’ve already invested in your treadmill, so it can be hard to rationalize incurring an additional fee for something that just goes under your machine. But, this price helps to maintain your equipment, providing cushioning between the floor and your treadmill as you log your miles. 

Type of Floor

“Your floor is literally the foundation of your home gym, so I encourage you to give it some thought,” says Capritto. This takes into account both your current flooring — carpet, tile, wood, or concrete — and the cushion you’ll be creating with your mats — puzzle pieces, rectangular mats, vinyl, EVA foam, and ProFoam.

If you have carpet, opt for a rectangular mat over puzzle pieces. If you have downstairs neighbors, we recommend a mat made of ProFoam, EVA foam, or vinyl with at least 6 millimeters of thickness. Puzzle mats, which come in interlocking pieces, can be helpful if you’re hoping to cover a larger area, or if you want to customize your workout space. 

Final Word

Treadmill mats are the easiest way to add protection to your floors, creating a cushioned barrier between the pounding from your treadmill and your wood, tile, concrete, or home gym. These exercise equipment mats wear many hats, protecting your floors from damage, catching sweat before it drips onto your rug, and providing cushioning for achy knees and joints so you can have the best home gym possible.

Finding the right mat can be a struggle, but we’re here to help. We’ve noted each product’s dimensions, materials, thickness, and common customer complaints. Keep in mind the type of floor you’re looking to protect and if you’d like additional coverage or added cushioning. Regardless of what you’re after or your price range, we’ve got a choice that’s right for you and your goals.

FAQs

References

Weyand, P. G., Sternlight, D. B., Bellizzi, M. J., & Wright, S. (2000). Faster top running speeds are achieved with greater ground forces not more rapid leg movements. Journal of applied physiology (Bethesda, Md. : 1985), 89(5), 1991–1999. https://doi.org/10.1152/jappl.2000.89.5.1991

Nilsson, J., & Thorstensson, A. (1989). Ground reaction forces at different speeds of human walking and running. Acta physiologica Scandinavica, 136(2), 217–227. https://doi.org/10.1111/j.1748-1716.1989.tb08655.x

Park, M., Park, H. K., Shin, H. K., Kang, D., Pant, B., Kim, H., Song, J. K., & Kim, H. Y. (2019). Sound Absorption and Insulation Properties of a Polyurethane Foam Mixed with Electrospun Nylon-6 and Polyurethane Nanofibre Mats. Journal of nanoscience and nanotechnology, 19(6), 3558–3563. https://doi.org/10.1166/jnn.2019.16128

Sun, X., Lam, W. K., Zhang, X., Wang, J., & Fu, W. (2020). Systematic Review of the Role of Footwear Constructions in Running Biomechanics: Implications for Running-Related Injury and Performance. Journal of sports science & medicine, 19(1), 20–37.

The post The 6 Best Home Treadmill Mats of 2024 appeared first on BarBend.

When perusing the best treadmills for your soulmate-level match, it’s easy to feel overwhelmed by price tags of $3,000 or more. The good news is that there is no shortage of affordable units. The best treadmills under $2,000 have many of the same bells and whistles — decline and incline, high weight capacities, and interactive programming — as their costlier counterparts. They may not qualify as “luxury,” but they’ll give you ample space to sweat and improve your cardiorespiratory function. (1)

Treadmills approaching $2,000 are considered to be “mid-range” options, and there are certainly factors, whether it’s a plastic-heavy build or a lack of dynamic programming, where they may fall short of your expectations. BarBend’s team of fitness professionals have tested more than 40 treadmills from the top brands to help curate a list of our favorite treadmills in this price range. Check out our picks below. 

The 7 Best Treadmills Under $2,000

Best Treadmill Under $2,000 Overall: NordicTrack Commercial 1250

Best Folding Treadmill Under $2,000: Horizon 7.4 AT

Best Treadmill Under $2,000 With iFIT: ProForm Pro 2000

Best Treadmill Under $2,000 for Streaming: Bowflex Treadmill 10

Best Cushioned Treadmill Under $2,000: Sole F80

Best Treadmill Under $2,000 for Running: Echelon Stride-6

Best Compact Treadmill Under $2,000: NordicTrack EXP 7i

How We Tested and Chose the Best Treadmills Under $2,000

BarBend’s roster of certified personal trainers, CrossFit professionals, and nutrition coaches has personally tested more than 40 treadmills. Our testing methodology covers 13 different categories, from adjustability and ergonomics to footprint and portability, with our testers rating each on a scale of 1 (lowest) to 5 (highest). 

We brought together all this information and experience to help you figure out which option can best support your favorite cardio workouts, your space, and your budget. Here’s a few other key factors we considered when making our picks. 

Dynamic Programming

Some people prefer to just set their tablet on a device holder and press play, while others may want full integration with a fitness app like iFIT or Peloton. No matter which applies to you, we made sure to include both options. A few even have automatically-adjusting speed and incline capabilities that correspond with the class you’re taking, so you can focus on your run. If there is no app integration, many treadmills will include a handful of preset workout programs — like Hill Climb, 5K or 10K Training, or Intervals — to help you develop a routine. 

Incline and Decline

Since incline and decline capabilities can help replicate real-world terrain and intensify running and walking workouts, we sought to include options that included a wide range. When making our picks, we tried to focus on machines that included a range of roughly -3 percent to 12 percent, as well as support for interactive incline and decline workouts on popular fitness apps.

Our product tester walking on the NordicTrack Commercial 1250.

“Most people don’t need inclines greater than 12 percent,” says Amanda Capritto, a certified personal trainer. “But athletes who are training for a specific event or race may want to consider options with greater incline capabilities.” Though we did include a few options with decline, you’re generally less likely to find that option on a treadmill at this price range than you would on the best high-end treadmills. 

Belt Deck Size

For our list, we looked for belt decks matching the industry standard of 20 inches wide by 60 inches long. “For running, and especially sprinting, you’ll want a deck of 20 inches wide by 60 inches long,” says Capritto. As the speed — and intensity — of your workout increases, your stride tends to grow longer, necessitating a spacious deck that can support your gait. 

Best Overall Treadmill Under $2,000: NordicTrack Commercial 1250

We picked the NordicTrack Commercial 1250 as the best overall treadmill under $2,000 because it pairs a sturdy build and wide incline range with tech capabilities like iFIT integration.  Adding intensity to otherwise flat running or walking workouts is easy with its -3-percent decline to 12-percent incline range. Our tester, a certified personal trainer, scored this treadmill 5 out of 5 for adjustability and ergonomics, durability, and conveniences. 

Taking advantage of incline and decline can allow you to simulate running outdoors. “Incline treadmills take the standard treadmill up a notch,” says Amanda Capritto, a certified personal trainer. “Having incline capabilities at your fingertips (toe-tips?) allows you to broaden your training protocol and become a more well-rounded runner.”

BarBend product tester and certified nutrition coach Jake Herod put the best NordicTrack treadmills to the test — including the Commercial 1250 — so check out his review below.

We rated this treadmill a 4 out of 5 for tech capabilities, and Herod called out its ActivePulse feature. “It’s going to read your heart rate and then adjust your difficulty to keep your heart rate in the optimal zone,” said Herod. The feature is compatible with Bluetooth heart rate monitors that offer broadcast functionality. 

We also like this treadmill’s iFIT compatibility. The app offers access to thousands of trainer-led classes and scenic rides, and can even make automatic adjustments to your speed and incline during a workout. When I tested iFIT’s Grand Canyon hiking series on the 10-inch touchscreen, the belt deck slowly began to incline on its own when the trainer approached a rocky hill, helping to better replicate the real-life terrain. I’d rate my experience using iFIT’s dynamic programming a 4.5 out of 5, only docking a half point for its slight lag when booting up (trust us — you’ll want a solid Wi-Fi connection).

Our BarBend product tester using the incline on the NordicTrack Commercial 1250.

If you are a serious runner planning on logging lots of miles each day, the 1.9-inch rollers may be a sticking point. When assessing treadmills for heavy use, Capritto says, “I recommend prioritizing a powerful motor of at least 3.0 CHP, large belt rollers of 2 inches, and ample deck cushioning to relieve joint impact.”

Read our full NordicTrack Commercial 1250 Treadmill Review.

Best Folding Treadmill Under $2,000: Horizon 7.4 AT

The 7.4 AT is our pick for best folding treadmill under $2,000 because Horizon’s FeatherLight folding system does the heavy lifting for you. As you lift the deck upright, air fills the hydraulic cylinder, supporting more and more weight as it rises. To unfold, simply tap the lever with your foot to allow it to float gently to the floor. As such, this treadmill received a 4.5 out of 5 rating for adjustability and ergonomics from our tester, a certified personal trainer and nutrition coach.

“Some people need the floor space taken up by the deck, and folding treadmills fill this gap,” Amanda Capritto, certified personal trainer, explains. “When you’re not using the treadmill, you can reclaim the floor space for something else.” 

Our tester unfolding the Horizon 7.4 AT.

Our tester rated its footprint and portability a 3.5 out of 5. “I wouldn’t say it’s meant for smaller spaces,” they pointed out. “A big part of that is the 22-inch width of the deck, which is actually two inches wider than similar machines.” 

When in use, it takes up 18.72 square feet of floor space, which is slightly larger than the average loveseat. (2) However, in the upright folded position, you can reduce its footprint to 10.79 square feet. It does weigh a whopping 318 pounds, though — roughly 50 and 75 pounds heavier than most treadmills we tested — so transport can still be difficult.       

Horizon Fitness’ Three-Zone Variable Response Cushioning works to reduce the impact taken on your joints. The cushioned deck and 350-pound weight capacity helped earn it a 4.5 out of 5 for durability from our tester. “It should hold up even with frequent use by multiple people,” they said.

While the 12-percent incline can add some intensity to your walks or runs, serious runners may be disappointed to not see a decline function. 

Read our full Horizon 7.4 AT Treadmill Review.

Best Treadmill Under $2,000 With iFIT: ProForm Pro 2000

The ProForm Pro 2000, our pick for the best treadmill under $2,000 with iFIT, earned a 5 out of 5 rating for dynamic programming from Kate Meier, BarBend editorial member and certified personal trainer. She tested out iFIT on the ProForm Pro 9000, but the Pro 2000 offers a similar experience, an identical incline range of -3-percent to 12-percent, and an overall weight that’s just one pound lighter.

An iFIT subscription — $39.99 per month after your free 30-day trial — gives you access to over 16,000 live and on-demand classes, even off-machine options like yoga or strength training. iFIT’s SmartAdjust feature allows the Pro 2000 to make automatic adjustments to your speed and incline based a class’ specifications, leaving you to focus on your workout.

[Related: The 6 Best Treadmills with iFIT of 2024]

“iFIT programming is some of the best interactive fitness programming available, especially for cardio,” says Amanda Capritto, a certified personal trainer. “The immersive component can keep you motivated to exercise.”

Our BarBend product tester starting an iFIT workout on the comparable ProForm Pro 9000.

The wide incline range earned a 5 out of 5 rating from Meier for both customizations and adjustability. Use that range to boost the intensity of your training on your own, or follow iFIT workouts that descend, like the Grand Canyon series. I tested out the series myself and would rate my workout experience following the trainer up and down the trails a 4.5 out of 5, only reducing a half point because iFIT was a little slow to boot up — maybe check on upgrading your Wi-Fi speed.

At 262 pounds, it may be tough for one person to move, but ProForm’s EasyLift Assist makes folding up the 20-inch by 60-inch deck — on the high end of average belt decks —  much safer and easier. Despite how easy it was to fold upright, Meier rated the footprint and portability 3.5 out of 5, citing its weight. “The hydraulic folding is super helpful,” she said, “but since it was so heavy, I did kind of need to slide it around instead of using the wheels.”

Read our full ProForm Pro 2000 Treadmill Review.

Best Treadmill Under $2,000 for Streaming: Bowflex Treadmill 10

The Bowflex Treadmill 10 is our choice for the best treadmill under $2,000 for streaming because — with a $19.99 monthly subscription — you can access JRNY workouts and entertainment apps right on the 10-inch touchscreen display. “You’ll find all the streaming apps you would want — Netflix, Hulu, Prime, Disney+, and HBO Max,” said our tester, rating the tech capabilities of the treadmill a 4.5 out of 5.

“Being able to watch a television show, documentary, or movie while exercising can make it something to look forward to (and make time seem like it’s flying by),” Amanda Capritto, certified personal trainer, explains.

The touchscreen display on the Bowflex Treadmill 10.

After your two-month free trial, a $19.99 monthly subscription is required to keep access to the app’s workouts and entertainment options, but JRNY also features preprogrammed adaptive workouts. After completing the fitness assessment, your workouts are then tailored to your fitness level and progress with you.

JRNY offers over 200 “Explore the World” scenic workouts filmed all over the world. Compared to iFIT’s outdoor workouts — where a trainer sets the pace — you control your speed and the camera dynamically adjusts to your pace. JRNY consistently adds new classes and scenic routes, but our tester noted its offering has a little ways to go. “JRNY isn’t quite as fleshed out as iFIT yet, but it is half the cost,” they said.

[Related: The 8 Best Treadmills with Screens of 2024]

At 323 pounds and 85 inches long, it’s roughly 70 pounds heavier and 7 inches longer than many treadmills we tested. “I wouldn’t plan on moving it around too much,” our tester pointed out, rating its footprint and portability 2.5 out of 5. 

We also like this treadmill’s 4.0 horsepower motor, which is more powerful than the 3.0 to 3.5 HP motors you’ll often find at this price point. It also has decline capabilities. Treadmills with decline at this price point typically max out at -3-percent, making the -5-percent decline range on this machine a true rarity. Having such a deep decline allows for more intense workouts and lets you follow decline workouts on JRNY. 

Read our full Bowflex Treadmill 10 Review.

Best Cushioned Treadmill Under $2,000: Sole F80

The Sole Fitness F80 is our pick for the best cushioned treadmill under $2,000 because of its Cushion Flex Whisper Deck technology, which the company claims can reduce the impact on joints up to 40 percent, compared to running on asphalt. Kate Meier, BarBend editorial member and certified personal trainer, said, “I thought the belt felt durable,” rating the adjustability and ergonomics on the similar Sole F63 treadmill a 4.5 out of 5.

“A cushioned treadmill absorbs shock, thus relieving joint impact while walking, jogging, and running,” says Amanda Capritto, a certified personal trainer. “More cushion usually means more comfort, which can mean more running, more walking, and more health benefits.”

The cushioned belt deck on the Sole F80.

The deck is also 22 inches by 60 inches — two inches wider than average — giving you more space and comfort during runs. The size of the deck, along with the 15-percent incline range and 3.5 CHP motor, can support endurance workouts just as easily as it can handle hill training.

While the 2.36-inch diameter of the rollers falls in the middle of the range for typical treadmills — 2.25 inches to 2.5 inches — serious runners may want a model with bigger rollers, as they can better stand up to daily use to help reduce long-term wear and tear. Similarly, those who desire a treadmill that can better replicate real-world terrain may be disappointed to see a lack of decline capabilities. 

The F80 folds upright, which can save you over 10 square feet of floor space. The F63 is three inches narrower and only half an inch shorter, but Meier rated its similar footprint and portability 4 out of 5. “I was able to fold and move it around,” she said, “but it is very heavy.” 

Read our full Sole F80 Treadmill Review.

Best Treadmill Under $2,000 for Running: Echelon Stride-6

The Echelon Stride-6 is our choice for the best treadmill under $2,000 for running because of its wider-than-average belt deck, quick-adjust dials, and max speed of 12 miles per hour. Runners of all fitness levels should be able to find workouts on the Echelon Fit app — $39.99 per month — that suit their needs. 

Kate Meier, certified personal trainer and BarBend editorial member, owns Echelon’s older model, which shares the same quick-adjust features as the Stride-6. “I loved being able to quickly adjust the speed and incline using the controls in the handrails during runs,” Meier said, rating adjustability and ergonomics a 5 out of 5.

BarBend editorial member Kate Meier walking on the Echelon Stride.

With a 20.5-inch by 60-inch belt deck — a half-inch wider and 5 inches longer than many treadmills at this price range — you should have plenty of space to flex your stride. Certified personal trainer Amanda Capritto emphasized the running deck when assessing the best treadmills for running. “You’ll want a running deck at least 60 inches in length to accommodate the length of a typical running stride,” she says. 

Although it lacks a true display like a touchscreen, there is room for extra-large devices on the console where you can place your own tablet or phone and follow a workout. An Echelon Premier membership allows access to the Echelon Fit app, featuring over 40 daily live classes and 15,000 on-demand classes that — since you’ll use your own device — you can take with you anywhere. 

Another reason to sign up for Echelon Premier is the five-year warranty that comes with it. Without the membership, you are limited to a one-year warranty. 

Best Compact Treadmill Under $2,000: NordicTrack EXP 7i

NordicTrack’s smallest treadmill — the EXP 7i — is our pick for the best compact treadmill under $2,000 because it measures roughly 6 inches shorter than comparable machines and includes a hydraulic folding option. “It creates more floor space for when you need it,” BarBend product tester Jake Herod highlighted. 

He also noted the hands-free operation of its folding mechanism. “[The] hydraulic lift system is going to take care of everything for you,” he notes in the video review below. 

When assessing compact treadmills for BarBend, Amanda Capritto, certified personal trainer, called out the models in NordicTrack’s EXP series. “Individuals who simply wish to keep fit can benefit from the EXP series, which includes less expensive and more compact treadmills ideal for walking and jogging.”

Its compact nature does, however, result in a 55-inch running deck that’s five inches shorter than what we like to see on treadmills in this range. Herod noted that the deck length could be an issue for some users. “Somebody who has a long stride will probably want to target a different model,” he said. 

Since the NordicTrack EXP 7i is smaller than many treadmills, the 1.9-inch rollers are shorter in diameter than the average range — 2.25 inches to 2.5 inches — which may be a consideration for serious runners. Larger rollers can contribute to a machine’s longevity, especially if you see yourself running a lot. 

Our BarBend product tester moving the NordicTrack EXP 7i.

Like many NordicTrack treadmills, the iFIT app is accessible via the touchscreen. After your initial 30-day free trial, you’ll have to pay $39.99 per month to keep access to its thousands of on-demand classes. Our tester rated the dynamic programming of iFIT a 5 out 5. 

Personally, I love iFIT’s programming, including the way it can make automatic adjustments during scenic runs and classes. As I followed the trainer on a trail up from the Colorado River, the belt deck raised on its own to simulate the ascent to the rim.

Read our full NordicTrack EXP 7i Treadmill Review.

What to Consider Before Buying a Treadmill Under $2,000

While treadmills approaching $2,000 are considered “mid-range” options, they’re still a sizable investment. Before committing to a treadmill, think about the space it will occupy, the fitness goals you hope to achieve, and exactly how much money you can afford to spend.

Available Space

All treadmills are hefty pieces of fitness equipment. Typically, they’ll take up around 10 to 20 square feet of space, so planning out exactly where they will live is a huge consideration. We’ve included the exact dimensions of each treadmill, so you know exactly how much space it will take up in your home (and if you’ll have any difficulty getting it through doors and hallways). 

Our product tester folding up the NordicTrack Commercial 1250.

“Folding treadmills are best for individuals who want a home treadmill, but need to be flexible with their space,” Amanda Capritto, certified personal trainer, points out. Hydraulic folding systems — like ProForm’s EasyAssist or Horizon’s FeatherLight — are common for treadmills in this range and make lifting and lowering the deck much easier. 

Budget

Once you determine where your treadmill will go, set a budget to find an option that will fit your space and financial situation. We included options ranging from $1,299 to $1,999, with a variety of features and footprints. More expensive machines tend to have larger footprints and more technology capabilities, including integrated fitness apps like iFIT or JRNY. The treadmills on the lower end of the price range tend to have smaller belt decks, screens, or rollers, but will still give you a heck of a workout. 

Fitness Goals

It’s always helpful to pinpoint the reason you want a treadmill in the first place. Are you training for a race like a 10K or half marathon? Do you love running, but live in a colder climate where it’s difficult to run outside? Are you trying to balance running and strength training?

Determining the reason you want a treadmill in the first place should be your first consideration. The type of training you want to do also factors in. Not all treadmills are designed for the same purposes. If you plan on running most of the time, look for a max speed of at least 12 miles per hour. For walking, make sure you’ll have an incline range to work with so you can vary your walking workouts. To reach your fitness goals, you’ll need to set them first.

Different Types of Treadmills Under $2,000

Before choosing the type of treadmill that will meet your needs, you need to know what is available in this price range. You may be looking for something foldable that can be stored in a small space in your house. Maybe you want integration with a certain fitness app. Or perhaps you’re recovering from an injury and need extra deck cushioning. These are just a few of the options you’ll find for under $2,000.

For Running

Compared to the best commercial treadmills and budget models, mid-range options will offer standard ranges of features that best support running workouts. High-end treadmills can have inclines of up to 40 percent, while budget machines can reach just 4 percent. But most options in this price range will fall right in the middle of the average ranges across all treadmills.

Our tester adjusting the incline setting on the Sole F80.

Mid-range treadmills will typically reach a 12 percent incline. Maximum speeds tend to come in around 12 miles per hour, so they can support sprint workouts or interval training. The size of the running surface should be roomy enough — about a 20-inch width and 60-inch length — so you won’t worry about making a misstep during a run. 

Cushioned

As your knees and ankles start to ache a little more over time, you may want to find an option with extra cushion for each footfall to reduce the impact on lower-body joints. “Cushioned treadmills reduce the level of joint impact sustained by walking and running,” certified personal trainer Amanda Capritto explains. “Instead of your limbs taking the impact, the treadmill deck’s cushion absorbs more of the shock from your footstrike.” (3)

Connected

As our devices get smarter, fitness apps like iFIT, Peloton, and Echelon Fit are becoming more and more integrated with exercise equipment like the best ellipticals or rowing machines. Many high-end and mid-range treadmills even feature preloaded entertainment streamers like Prime Video and Hulu. Some might require you to connect your own device, but many have HD touchscreens as part of the console. If you are looking to switch your viewing locale from the couch to a treadmill, there are mid-range options that prioritize binge-watching as much as you do.

Benefits of Treadmills Under $2,000

Treadmills approaching $2,000 are right in the middle of the range of at-home machines, so you can expect the essentials and a few bells and whistles. They may not be considered luxury, but we think they offer good value for their durability, technology, and adjustability. 

Durability

Many treadmills in this price range will feature heavy-duty, steel-frame builds and powerful motors that meet the average range of continuous horsepower — 2.5 to 3.5 CHP. Another consideration for durability is the size of the rollers. In high-quality treadmills like these, an average size for rollers should be around 2.25 inches to 2.5 inches in diameter.

Our BarBend product tester starting a workout on the NordicTrack EXP 7i.

When assessing durability in the treadmills we tested, Amanda Capritto, certified personal trainer, notes, “I recommend prioritizing a powerful motor of at least 3.0 CHP, large belt rollers, and ample deck cushioning to relieve joint impact.” The rollers support the tread belt and are often among the first parts in a treadmill to show signs of wear and tear, so typically, the larger the roller, the longer they last.

Technology

Features like Bluetooth connectivity, app integration, and pulse sensors are becoming increasingly common on cardio machines. While you’re unlikely to find huge, swiveling HD touchscreen displays on treadmills under $2,000, you can still find options with modest displays capable of streaming workouts from some of the best running apps. If not, they’ll probably include a media shelf so you can stream content via smartphones or tablets. 

Adjustability

Mid-range treadmills tend to have better adjustability options than the kinds of budget treadmills you’ll find on marketplaces like Amazon. Several of our picks let you make easy adjustments to speed and incline using scrolls on the handrails or quick-adjust buttons on the console. They’re a small touch, but can make it easier to set a pace during intervals or HIIT training. 

Final Word

Treadmills under $2,000 are right in the middle of the range — “mid-range” — of machines available on the market. They won’t have all the niceties of a high-end treadmill, but will satisfy when it comes to the essentials, from solid speed and incline ranges to cushioned belts. Investing in any large home gym equipment is a big investment, so we wanted to make sure you have all the details you need to find the treadmill that fits squarely in your budget.

For under $2,000, you don’t need to compromise on the features that are important to you. Are you set on binge-watching while you run? Got you covered. Do you need extra cushioning because you are coming back from injury? Check. After you decide on what you need, our list of the best treadmills under $2,000 can help you find your Goldilocks option.

FAQs

References

Chan, L., Chin, L. M. K., Kennedy, M., Woolstenhulme, J. G., Nathan, S. D., Weinstein, A. A., Connors, G., Weir, N. A., Drinkard, B., Lamberti, J., & Keyser, R. E. (2013). Benefits of intensive treadmill exercise training on cardiorespiratory function and quality of life in patients with pulmonary hypertension. Chest, 143(2), 333–343.

Jaramillo, C. (2022, December 29). A guide to sofa dimensions & sizes. SeatUp, LLC. https://seatup.com/blog/guide-to-sofa-dimensions/ 

Shi, H., Li, H., Liu, H., & Yu, B. (2019). Effects of treadmill cushion and running speed on plantar force and metabolic energy consumption in running. Gait & posture, 69, 79–84.

The post The 7 Best Treadmills Under $2,000 for 2024 appeared first on BarBend.

Few exercises compare to the hip thrust when you’re on the mission of building strong and powerful glutes. In the fitness world, the hip thrust has grown in popularity due to the increased understanding of how strong glutes carry over to pretty much every aspect of life, especially performance in sport and the gym. 

This article breaks down how to perfect your hip thrust form, their benefits, muscles worked, variations, and mistakes to avoid. 

Editor’s Note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns.

Video Guide

You can also check out our in-depth hip thrust guide for more information on the benefits, applications, and variations. 

[Related: The 10 Best Glute Exercises for Strength, Size, and Muscle Activation]

How to Do the Hip Thrust

The barbell hip thrust is a fantastic glute-building compound exercise. It allows you to work with a lot of weight, which is crucial for implementing progressive overload. As a bonus, it is one of the few ways to work your posterior chain without putting significant stress onto your lumbar spine. 

Equipment Needed: You’ll need a standard barbell, some bumper plates (steel plates will do, but will create some ruckus), a stable weight bench, and something to cushion the bar against your hips like a bar pad or thick towel.

Step 1: Sit with your back up against the edge of a bench that’s parallel to you. Roll a loaded barbell into the crease of your hips (you can wrap a towel or squat pad around the bar to make it more comfortable).

Step 2: Once the barbell is secure in the hip crease, drive your feet down — which should be planted firmly on the ground so that your legs are bent — and drive your back towards the bench.

Step 3: Once you are set, pull your belly tight and keep your back flat. Lock your torso in so that the hips move up and down, almost as if your torso is a lever.

Step 4: Contract your glutes to push your hips upward until they lock out fully. Your body should form a straight line from your shoulders to your knees.

Coach’s Tip: At the top of the hip thrust, your legs should form a 90-degree angle. If they don’t, consider adjusting your foot position.

Hip Thrust Variations

The hip thrust variations below can be great for the beginner working towards the barbell hip thrust, or if you’ve grown a bit tired of using the barbell repeatedly. 

Glute Bridge

[Read More: The Hip Thrust Mistakes Everyone Keeps Making]

Why Do It: The glute bridge is a bodyweight glute exercise that you can do as part of your dynamic warm-up. It will help you develop a better mind-muscle connection with your backside and prime you for heavier exercises afterward.

Equipment Needed: All you’ll need for this one is a yoga mat and some open space to work. 

Lie on your back on the floor with your feet planted on the ground, and knees bent.

From here, exhale and compress your abdomen. Breathe out and push your lower back into the floor.

Then, contract your glutes and push your hips upward until they extend fully.

Dumbbell Hip Thrust

[Read More: Hip Thrust Lessons: 6 Things I Learned from 6 Months of Hip Thrusts]

Why Do It: Dumbbell hip thrusts make for a great substitute if you aren’t ready to use ultra-heavy weights, or you don’t have access to a barbell and need to complete your workout quickly. You can also perform this move from the floor if doing it from a bench doesn’t work for you.

Equipment Needed: You’ll need a weight bench and a medium-to-heavy dumbbell for this exercise.

Set up the same way you would for a barbell hip thrust, but cradle a medium-to-heavy dumbbell in your hips.

Hold the dumbbell’s sides gently to keep it centered. Place your feet firmly on the ground and brace your core.

Push the dumbbell upward with your hips, contracting your glutes until your body forms a straight line.

Single-Leg Glute Bridge

[Read More: Glute Bridge vs. Hip Thrust]

Why Do It: This bridge variation is great for assessing potential imbalances between your left and right glute. You can also use it as a workout finisher to burn your butt to a crisp towards the end of your workout, or as a way to get some extra ab training in on your leg days. For the foot that’s not planted on the ground, bend your knee as much as you need to help you balance.

Equipment Needed: You’ll need a barbell, dumbbell or kettlebell for this exercise. To do the single-leg hip thrust, you’ll need a weight bench or plyo box to sit up against.

Lie on the floor on your back with one leg out straight and the foot of your working leg planted on the ground. 

Brace your core and push your lower back into the ground.

You can put your hands on your hips or spread them out on the floor for stability.

Push into the floor with your working leg and extend that hip by squeezing your glute.

Hip Thrust Alternatives

Below are three bench press variations that do not include a barbell, which can increase unilateral strength and hypertrophy or add variety to a workout program.

Good Morning

[Read More: Study: How the Back Squat and Hip Thrust Impact 1-RM Strength and Muscle Growth]

Why Do It: Good morning exercises are a viable hip thrust alternative for individuals who do not have any concerns regarding their lower backs. If you’re looking to maximize glute and hamstring growth, good mornings might be for you. 

Equipment Needed: You’ll need a barbell, some weight plates (depending on your strength level), and a rack for this exercise. 

Unrack a barbell from a squat rack and assume a hip-width stance with your feet pointing mostly forward.

Initiate the move by hinging at the hips and tipping over until you feel a pronounced stretch in your posterior chain, or when your torso is parallel to the ground.

Reverse the motion by squeezing your butt and return to a standing position.

Romanian Deadlift

[Read More: 24 Deadlift Variations for Muscle, Strength, Speed, or Grip Strength]

Why Do It: The Romanian deadlift is similar to the hip thrust but places more load onto your hamstrings and lower back than just your glutes alone. Do this one if you need an all-in-one exercise for your posterior chain. You can also assume a sumo stance (wider foot position) to reduce your range of motion.

Equipment Needed: You can do RDLs with a barbell and plates, a pair of medium-to-heavy dumbbells, or even a pair of kettlebells if you’re inclined. You may also want to utilize a weightlifting belt to help you brace your core. 

Stand upright with a barbell in your hands using a close grip. Place your feet under your hips with your knees locked and your toes pointed mostly forward.

Take a breath and brace your core, then slowly descend into a hip hinge by pushing your butt backward.

Maintain a neutral spine and allow the bar to glide gently down your thighs. Keep your knees unlocked, but do not bend them intentionally.

Once the bar passes your kneecaps, or you feel a strong stretch in your backside, reverse the motion and stand back up.

Who Should Do the Hip Thrust

The hip thrust is a good glute-focused exercise to increase muscle growth and further hip extension abilities for more complex and compound movements like squats, deadlifts, and even jogging (to name a few). If you fall into one of the following camps, the hip thrust might be for you: 

Beginners

Lower-body compound exercises are fantastic for strengthening the musculature in your legs, but movements like the deadlift can be difficult to pick up on the fly. You can perform hip thrusts (or one of their variations) instead to adjust to the demands of strength training before moving on to more involved exercises.

Strength and Power Athletes

The glutes are used in nearly every lift, whether they’re actually moving the weight or bracing to keep you stabilized for another lift.

[Read More: Cable Pull-Through vs. Hip Thrust]

Power and strength athletes alike can benefit from including hip thrusts within a program when they are looking to increase glute growth and support progress for their main competition lifts.

General Populations

Most people spend a lot of time sitting, slouching, and not moving. Learning how to stabilize your spine and extend your hips using your glutes can do wonders for your lower back.

[Read More: The 10 Best Bodyweight Glute Exercises]

In addition to all the benefits above, the hip thrust is a great movement to educate and rebuild general populations so they can progress into more complex and compound movements and human locomotion patterns (running, jumping, sprinting, and standing up).

Who Should Do the Hip Thrust

The hip thrust is a good glute-focused exercise to increase muscle growth and further hip extension abilities for more complex and compound movements like squats, deadlifts, and even jogging (to name a few). If you fall into one of the following camps, the hip thrust might be for you: 

Beginners

Lower-body compound exercises are fantastic for strengthening the musculature in your legs, but movements like the deadlift can be difficult to pick up on the fly. You can perform hip thrusts (or one of their variations) instead to adjust to the demands of strength training before moving on to more involved exercises.

Strength and Power Athletes

The glutes are used in nearly every lift, whether they’re actually moving the weight or bracing to keep you stabilized for another lift.

[Read More: Cable Pull-Through vs. Hip Thrust]

Power and strength athletes alike can benefit from including hip thrusts within a program when they are looking to increase glute growth and support progress for their main competition lifts.

General Populations

Most people spend a lot of time sitting, slouching, and not moving. Learning how to stabilize your spine and extend your hips using your glutes can do wonders for your lower back.

[Read More: The 10 Best Bodyweight Glute Exercises]

In addition to all the benefits above, the hip thrust is a great movement to educate and rebuild general populations so they can progress into more complex and compound movements and human locomotion patterns (running, jumping, sprinting, and standing up).

Benefits of the Hip Thrust

Multiple benefits come along with regularly performing hip thrusts. Whether you’re a beginner or a weathered gym rat, there’s a lot of incentive for you to bring hip thrusts into the fold.

Glute Hypertrophy, Strength, and Power

For anyone trying to improve their glute size, strength, and power, the hip thrust is an excellent exercise choice. You can load it heavily using a barbell to increase strength. You can use a lighter dumbbell and pump out a bunch of reps for more glute endurance. Or, you can do them on one leg for unilateral training. Think of the hip thrust as a foundational compound movement — you can program it for any goal.

Easy to Scale

Another benefit of the hip thrust is that it’s easy to scale for various fitness levels. You can use implements like dumbbells and even your own body weight to obtain hip thrust benefits. They’re accessible to both beginners and advanced trainees and can have a place in anyone’s program. 

Great for Warming Up

Outside of training adaptation benefits, the hip thrust is a fantastic movement to warm up and cool down. The hip thrust can be performed with just your body weight and at lighter intensities to prime the body for optimal hip extension. You can also do them at the end of a workout as a way to really fry the glutes.

Muscles Worked by the Hip Thrust

What do hip thrusts work? To no surprise, the hip thrust trains the glutes primarily and has some training benefits for your quads, adductors, and hamstrings as well. Check out what muscles hip thrusts work.

Glutes

The glutes are the primary mover during hip thrust, with your gluteus maximus handling most of the demands. Your gluteus medius is also active and assists in hip extension and stabilizing your pelvis so that your gluteus maximus can work to extend your hips.

Hamstrings

Your hamstrings work to keep your knee fixed throughout the movement and are acting isometrically to hold your knees at roughly 90 degrees of flexion. Some lifters may get some light or even moderate hamstring contractions as they extend their hips.

Credit: Akarawut / Shutterstock

[Read More: Hip Thrust Vs. Back Squat for Glute Development]

However, if it becomes too much, there is a strong chance they are not extending their hips fully and/or their knees are not bent enough. You want to feel your hamstrings only a little during the movement.

Adductors

The adductors are muscles of your inner groin that work isometrically to stabilize the pelvis during hip extension. If you want to increase the activation of your hip adductors, you can also place a foam roller between your thighs and compress the roller isometrically as you extend your hips.

Common Hip Thrust Mistakes

The hip thrust is a mainstay in a lot of lifters’ programs. But that doesn’t mean everyone does it right. Make sure your hip thrust form is on point by looking out for these common training mistakes.

Feet Too Close to the Butt

The first mistake is bringing your feet too close to your butt. Ideally, you want to create a 90-degree angle at the knee when the hips are in full extension. If your feet are too close to your butt, then your hip extension will be limited. That will be uncomfortable on your knees. 

Overly Extending the Lower Back

Another common mistake of some beginners is extending the lumbar in compensation for hip extension. If you find that your lower back is getting sore from hip thrusts routinely, then it might be a sign to drop the weight and work on hip extension mechanics. When performing the hip thrust, think about keeping your rib cage down and avoid letting it flare at the top when achieving hip extension. 

Thrust It Up

When you’re chasing massive glute gains, the hip thrust is a great way to get there. You’ll be teaching your body to align itself under pressure from a barbell, using your hip drive to keep your knees, hips, and shoulders aligned. That’s a valuable skill to have when you want to pull off a max deadlift. Plus, you’ll be packing muscle onto your backside in case you’re looking to up your jean size. Put that all together, and the hip thrust is a win-win for strength and muscle-building.

FAQs

Still have questions about the classic hip thrust? Cool. We’ve got answers.

The post How to Do Hip Thrusts the Proper Way: Variations and Benefits appeared first on BarBend.

A strong posterior chain enhances the V-taper and improves strength on compound exercises like deadlifts. On Feb. 5, 2024, fitness influencer Jeff Nippard ranked 20 different back exercises from worst to best for growing muscle in a video on his YouTube channel.

Best Back Exercise Criteria

Nippard’s ranking system was based on three muscle growth tenets:

Stretch & Tension

Feels Good

Simple Progression

The first tenet was if an exercise stretched the working muscle with high tension. The second looked at whether the exercise in question could be performed smoothly with a sharp mind-muscle connection without pain. The third sought simple progression (i.e., adding reps and weight is straightforward).

[Related: How to Do Glute Kickbacks to Build Your Butt]

Bottom Tier — The 5 Worst Back Exercises

Nippard’s ranking system starts at the best, with S for “super” working its way down — A, B, C, D — to F for “failure” as the worst. (S+ refers to the overall best back exercise. F- refers to the overall worst.)

Renegade Rows

Row + Curl

Row + Press

Row + Kickback

Deadlift 

Beginning his list at the bottom, Nippard puts renegade rows and dumbbell row variations (row + curl, row + press, row + kickback) in his F tier. These types of movements have a limited range of motion while focusing on the wrong areas of the back. Fatiguing the wrong muscles, Renegade Rows leave the back underdeveloped. 

Nippard puts deadlifts in his C tier. While the deadlift affects the spinal erector and can help grow the lower back, the back muscles only receive isometric (static hold) stimulus. The legs get most of the growth opportunity.

Deadlifts can train the quads, glutes, and hamstrings, depending on stance, but won’t maximize back growth. Due to the deadlift’s stretch and progression opportunities, Nippard would put deadlifts in the A or B tier on a leg day.

Above-knee rack pulls don’t optimize the use of the equipment and offer a smaller range of motion than deadlifts, earning a spot in Nippard’s F tier for back exercises.

Top Tier — Pull-Ups & Pulldowns

Getting into the more helpful back hypertrophy movements, Nippard showcases the wide-grip pull-up, neutral-grip pull-up, chin-up, wide-grip lat pulldown, neutral-grip lat pulldown, and half-kneeling one-arm lat pulldown as exercises in the A, B, or S tier.

Those variations all provide simple progression models with high tension and a decent stretch at the bottom of each rep. Nippard noted that pull-up variations are more challenging at the top of the movement than at the bottom, so the resistance isn’t super smooth. 

Nippard ranked each pulldown variation into the lauded S tier. He loves the stretch, tension, smooth resistance, absent pain, and easy progression model pulldowns offer. The cross-body lat pull-around offers a good stretch and constant tension but can be challenging to execute, so it fell to the A tier.

Mid Tier — Row Variations

Starting with the standard barbell row in the B tier, Nippard explains it fits all the criteria yet isn’t super stable. He believes other row variations offer more back growth opportunities.

The Yates row (C tier) and the Pendlay row (B tier) — barbell row variations — offer some back growth but are limited by lack of stability and range of motion. Despite this, one could Pendlay row with a deficit to increase the stretch in the lats during the negative, so Nippard ranked modified deficit Pendlay in his A tier.

The Meadows row, named after IFBB professional bodybuilder John Meadows, looks like a sideways single-arm landmine row. There’s ample stretch in this isolateral movement, a personal favorite of Nippard, who puts this movement in the S tier. 

Nippard feels free-standing T-bar rows are challenging to balance, and the weight plates can get in the way of a full range of motion. He puts them in the B tier, paying homage to eight-time Mr. Olympia Ronnie Coleman. 

Nippard ranked inverted rows in the C tier (difficult progression), single-arm dumbbell rows in the A tier (smooth movement but capped progression), and the Kroc row in the A tier (momentum helps with the curvature of the back).

The chest-supported row is the superior version of the T-bar row in Nippard’s view because the former allows for more stretch and flexion. They sit comfortably in the S tier.

Horizontal cable row variations are also S-tier exercises. Face pulls and lat pullovers rank well due to the easy progression and deep stretch — cable machines provide the smoothness of movement. Finally, Nippard ranked dumbbell lat pullovers in the A tier for the quality of stretch.

Chest-Supported Rows are King

Nippard crowned chest-supported rows as the best all-around back exercise. Renegade rows ranked the worst for hypertrophy. The takeaway is fairly simple: prioritize pull-ups, pulldowns, and stable row variations that allow a full range of motion with the ability to easily progress over time.

Featured image: @jeffnippard on Instagram

The post Jeff Nippard Ranks the Best and Worst Back Exercises for Muscle Growth appeared first on BarBend.