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Last updated February 8, 2026
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cardio
Assault Run
Run on a curved, non-motorized treadmill. You are the motor, so drive your legs hard. This is extremely intense; start with short intervals.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Moderate
- Hypertrophy
- Very Low
- Calorie Burn
- Very High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
quadshamstrings
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Alternate
Posture
Standing
Tracking parameters
timedistance
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand on the Assault Runner with your feet shoulder-width apart.
- Ensure the machine is powered on and set to your desired speed.
- Step 2Position Your Body
- Place your hands on the handlebars, keeping your arms slightly bent.
- Engage your core and maintain a straight posture with your back.
- Step 3Start Running
- Begin to run by pushing your feet against the moving belt.
- Use your arms to drive forward and backward in sync with your legs.
- Step 4Maintain Rhythm
- Keep a steady pace that feels comfortable but challenging.
- Focus on your breathing, inhaling through your nose and exhaling through your mouth.
- Step 5Adjust Intensity
- Increase your speed or incline as you become more comfortable with the movement.
- Listen to your body and adjust the intensity to avoid overexertion.
- Step 6Cool Down
- Gradually slow down your pace to bring your heart rate down.
- After stopping, step off the machine carefully and stretch your muscles.