Top Treadmill Butt Workout for Bigger Glutes and Lean Thighs

There are many reasons to give the treadmill butt workout a try. If you’re looking to break up the monotony or just looking for something new to shape your glutes and thighs, you might be interested in trying the treadmill butt workout for building bigger glutes.

Treadmill machines are typically used for cardio and basically do nothing to contribute to toning or shaping of the butt or thighs. 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!


Performing lunges is a great way to work your glutes, especially if you enjoy walking lunges but don’t have the room at your gym, or especially at home. Using the treadmill will literally give you endless walking distance without having to stop and turn around so you can work those glutes hard and make them burn with intensity.

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, walking lunges are by far my favorite among all lunge variations. However, walking lunges require space to walk, and many times space can be limited; especially in your home. This is where the treadmill comes in.

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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.

Hop & Squats Treadmill Butt Workout

Another great treadmill exercise for glutes that is very effective activating your thighs and glutes is the “squat and hop” routine. This exercise is great for toning your thighs and rounding off your butt muscles. Additionally, it will target the outer sweeps of your glutes and absolutely torch your legs.

Make sure to check out my review on inexpensive yet effective glute building machines for your home or apartment.

Treadmill Exercises for Glute Building: Videos 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. Always start off slow, and make sure you are in control of your balance to avoid accidents.

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. There are eight treadmill exercises performed in this video.

8 Treadmill Exercises for Glutes you can’t do without:

  1. Walking Lunges
  2. Military Lunges
  3. Kickback Lunges
  4. Duck Walks
  5. Squat and Hop Lunges (both sides)
  6. Skizzer Kicks
  7. Reverse Lunges
  8. Reverse Duck Walks

Set 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 try performing each exercise for 2 to 3 minutes.

Video Demo #2

In our next 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.

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.

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