Maybe it’s been a long time coming since you’ve thought about making a change to your body’s physique. Or perhaps it’s creeping up on you that bathing suit season is just around the corner and you want to get your body to be 100% summer-ready. Either way, find your agenda and add this treadmill workout to your regimen that will help sculpt those glutes.
When you’re working towards growing more muscular and toned—such as building firm, strong glutes—learning to stagger your workout accordingly will positively impact your results. It’s extremely convenient to have a workout routine that allows you to stay in one area to get it all done. Luckily, the treadmill offers exactly that. It lets you perform a super-productive, low-impact workout that can support muscle growth and a firmer/leaner body composition.
“When it comes to building glutes on the treadmill, you want to make sure you’re setting the incline up high for your sprints, runs, and brisk walks,” explains Tim Liu, CSCS, a Medical Expert Board member for Eat This, Not That! and a highly regarded fitness and nutrition coach based in Los Angeles.
There are three muscles in your glutes—the gluteus maximus, gluteus medius, and gluteus minimus—and you should try to target all of them to see a firm, rounded backside. Using a high incline on the treadmill “will increase the amount of hip flexion and extension, [which are] the two movement patterns required for activating your glutes,” Liu explains.
Even though incorporating more strength training exercises that force a hip flexion is best for growth—such as hip thrusts, deadlifts, and split squats—Liu suggests that an incline cardio workout will also provide intense tension on the glute muscles, similar to compound lifting exercises. Going on a treadmill at an incline activates the muscles more than if you were walking on a straight surface, because your body is under more pressure to work against gravity.
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While treadmill workouts are more cardio-based in general, Liu explains, if you’re consistent and utilize just the right productive workouts, then you can see results within four to six weeks. Working out a minimum of four to five days each week will help you lose weight and continue to progress, according to Healthline, But depending on your personal endurance expenditure, the length of time you should spend on the treadmill will vary. It’s best practice to start with 10 minutes on an incline, and when it becomes easier, you can increase the time to 20 or 30 minutes.
Before you begin your treadmill workout, Liu recommends doing hip abductions, hip thrusts, band lateral walks, and glute bridges to get your muscles all warmed up and ready to go. This really “helps activate them for a better mind-muscle connection,” Liu adds. Mind-muscle connection plays a major role for many people to make real progress toward stronger and firmer glutes.
Not all high-intensity exercises that target the glutes are for everyone. It’s important to keep in mind that you don’t have to be constantly lifting heavy weights in order to grow bigger glutes. The treadmill can still help you build the glutes of your dreams all in one machine.
For more, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Jordan Summers-Marcouillier was born and raised in San Jose, California and now works as a writer in New York, NY. Read more