Using the treadmill to build bigger glutes may seem unconventional to many, but with the right exercises, proper form, and a little practice you too can turn any treadmill from a cardio machine into a glute building machine.
There are many good reasons you should give the treadmill butt workout a try. Whether you’re looking to break up the monotony of your everyday butt exercise routine, or just looking for something extra to shape your glutes and thighs, you might want to try the treadmill butt workout for building bigger glutes.
Treadmill machines are typically used for cardio and basically do nothing to contribute to building larger glutes. Most people use the treadmill for walking, some for power walking, and a few will even run or attempt all-out interval sprinting. But have you ever seen anyone use the treadmill to perform lunges?
You can continue to flatten your butt with traditional treadmill walking routines, or you can try something different and put some junk in your trunk!
Treadmill Lunges for Glute Activation
There is no other exercise that activates your glutes better than lunges. Performing lunges is a great way to add size to your glutes. And if you enjoy walking lunges but don’t have enough space at your gym or home, using a treadmill will literally give you endless walking distance.
In this way, you will never need to break your stride to turn around and continue your lunges when you’ve hit a wall. With the treadmill, you can simply continue your lunges and keep your glutes activated for as long as you possibly can to create that ultimate burn.
With this kind of intensity, there’s no way your glutes can not respond and ultimately grow.
So let’s see how we can turn this cardio machine into a butt building glute machine.
Bigger Butt Treadmill Workout: Nonstop Lunges
For tightening up your glutes and thighs and adding some size, walking lunges are by far my favorite among all lunge variations. However, as we said earlier, walking lunges requires space to walk, and many times space can be limited; especially in your home. This is where the treadmill comes in.
If set to the correct speed, not to fast, and with the correct form and with a little practice you can perfect this exercise on the treadmill to create a routine that will make your thighs and glutes scream with agony.
Doing lunges on a treadmill will keep you moving nonstop, and thus keep your glute muscles activates from start to finish. Trust me when I say, this is how you build bigger glutes.
But there are more exercises other than walking lunges that you can perform on a treadmill to build bigger glutes.
Squat & Hop Treadmill Butt Workout
Now here is a lunge routine you’ve probably never heard of before called the squat and hop. The squat and hop is another great treadmill exercise that is very effective at activating your thigh and glute muscles.
This exercise is great for toning your thighs and rounding off your glutes. Additionally, it is perfect for targeting the outer sweeps of your glutes and will absolutely torch your thighs.
For a better understanding of how these are performed, watch the video demonstration below. It not only includes the squat and hop, but also many other lunges variations you can use on a treadmill.
Treadmill Exercises for Glute Building: Video Demos
The below videos will demonstrate how to execute various treadmill butt exercises correctly. Some will even give you additional routines on the treadmill to activate your thighs and butt muscles.
As a tip, always start off slow and make sure you are in control of your balance to avoid unnecessary mistakes that could lead to an accident.
Treadmill Video Demo #1
In our first video “Killer Treadmill Lunges, Leg and Bubble Butt Workout” you will see 8 variations of lunge exercises you can perform on the treadmill to build bigger glutes and leaner thighs.
Unfortunately, the background music for this video is a bit overpowering, making it hard to understand the instructions. Therefore, I will provide a basic synopsis of what is covered in this treadmill butt workout routine.
8 Treadmill Exercises for Bigger Glutes you can’t do without:
- Walking Lunges
- Military Lunges
- Kickback Lunges
- Duck Walks
- Squat and Hop Lunges (both sides)
- Skizzer Kicks
- Reverse Lunges
- Reverse Duck Walks
As a tip, start by setting the speed on your treadmill to between 1 and 1.5. I would recommend performing each routine between 1 to 2 minutes before continuing to the next exercise. As your endurance level increases so should your workout duration. After a few weeks, you can increase the intensity and try performing each exercise for 2 to 3 minutes.
Another great way to increase your intensity level to stimulate more glute activation for additional growth is by wearing a weighted vest. These vests can add from 10 to 50lbs or more to your bodyweight without hindering free movement and use of your hands, arms, and legs. In this way, you can continue to perform your treadmill lunges as you normally would.
Treadmill Video Demo #2
In our next video, the fitness model Elain Alden demonstrates how she uses the treadmill to work her glutes and thighs. She shares some great pointers on posture and how she intersperses 3 minutes of walking lunges with 10 minutes of running.
With this combination, you will not only build awesome glutes but also shed some unwanted fat in the process.
We hope you enjoyed our article on treadmill butt workouts to build bigger glutes and leaner thighs. Make sure to check out our other articles on building and shaping bigger glutes.
If you learned something new or enjoyed this article please feel free to share. Thanks and stay fit and healthy.
With over 30 years of experience in strength training and fitness, Mark LaRue is the founder of Fitness Mastered, a blog to help educate fitness enthusiasts of all fitness levels, age, and gender. We write topics that range from weight training tips and exercise routines to home workout machine and fitness related product reviews, to name a few.