Using the treadmill to build bigger glutes may seem unconventional, but with the right exercise routine, proper form, and a little practice you too can turn any treadmill from a cardio machine into a glute building workout machine.
There are many good reasons you should give the treadmill glute workout a try. Whether you’re looking to break up the monotony of your current 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. It is ideal for performing various lunges on a treadmill.
- Be sure to watch our 2 demonstration videos packed with glute activation treadmill exercises. See below!
Treadmill machines are typically used for cardio and basically do nothing to contribute to shaping or building larger glutes. Most people use the treadmill for walking. But there are also glute activation exercises you can perform on a treadmill that will effectively target your glute muscles and stimulate growth.
With that said, let’s find out how exactly this works.
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!
Lunges on a Treadmill for Glute Activation
There is no other exercise that activates your glutes better than lunge exercises. Lunges are ideal for targeting your glute muscles, and so performing lunges is a great way to add size to your glutes when done properly.
If you enjoy walking lunges but don’t have enough space at your gym or at home, using a treadmill will literally give you endless walking distance without stopping and turning, giving you the ultimate glute pump.
With that said, you will never need to break your stride to turn around and continue your lunges when you’ve hit a wall or the end of a room. 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 will not respond and ultimately grow.
So let’s see how we can turn this cardio machine into a butt building glute machine by performing various treadmill lunges that work.
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Glute Activation Treadmill Workouts Doing 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, these treadmill workouts for glutes will guarantee serious glute muscle activation and result in growing bigger glutes.
But there are more exercises other than walking lunges that you can perform on a treadmill to build bigger glutes. So don’t go away, we have some demonstration videos of how to perform some of my favorite lunges on a treadmill.
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 treadmill 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 variations of lunges 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.
8 Variations of Lunges on a Treadmill (Video Demo #1)
About this video: 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 glute workout routine.
8 Treadmill Exercises for Bigger Glutes
- 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 or even a weighted belt. 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.
Walking Lunges on Treadmill (Video Demo #2)
About this video: In this video, 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.
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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, ages, 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.