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Wheel Run

Wheel Run

The "Wheel Run" is an invigorating exercise that combines cardiovascular endurance with lower body strength. This high-intensity workout targets multiple muscle groups, making it a great addition to your fitness routine. The exercise gets its name from the dynamic motion of your legs resembling the rotation of a wheel as you propel yourself forward. By performing the Wheel Run, you engage your glutes, quadriceps, hamstrings, and calves, as well as the muscles in your core and lower back. This compound movement not only tones and strengthens your lower body but also improves your balance, coordination, and agility. One of the major benefits of the Wheel Run is its effectiveness in torching calories and improving cardiovascular fitness. As a high-intensity exercise, it increases your heart rate, helping to burn fat and promote weight loss. Additionally, the repetitive motion of the exercise can help to improve your stamina and endurance over time. To get the most out of the Wheel Run, it is recommended to start with a warm-up to prepare your muscles for the exercise and avoid any potential injuries. Incorporating proper form and technique is crucial, as it ensures that you are engaging the targeted muscle groups effectively and minimizing the risk of strain or overuse. Remember to always listen to your body and adjust the intensity of the Wheel Run to your fitness level. Whether you are a beginner or an advanced fitness enthusiast, this exercise can be modified to suit your needs. Stay consistent and gradually increase the duration or intensity of your workouts to see progress and maximize the benefits of the Wheel Run.


  • Start by positioning yourself on all fours, with your hands directly under your shoulders and your knees under your hips.
  • Engage your core muscles by pulling your belly button towards your spine.
  • While keeping your back straight and your core engaged, begin to extend one leg back behind you, reaching it out as far as comfortable.
  • At the same time, reach the opposite arm forward, maintaining a straight line from your fingertips to your heel.
  • Return to the starting position by bringing your extended arm and leg back to the initial position.
  • Repeat the movement on the opposite side by extending the other leg back and reaching the opposite arm forward.
  • Continue alternating sides for the desired number of repetitions or duration of the exercise.

Tips & Tricks

  • Focus on proper form to engage your core muscles.
  • Increase the intensity by adding resistance or incline.
  • Ensure you have proper footwear for support and shock absorption.
  • Incorporate interval training to improve cardiovascular endurance.
  • Gradually increase the duration and speed of your runs.
  • Listen to your body and allow for proper rest and recovery.
  • Maintain a balanced diet for optimal energy and performance.
  • Stay hydrated to prevent fatigue and cramping.
  • Include strength training exercises to improve overall muscular strength.
  • Warm up and cool down before and after each run to prevent injury.


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