Treadmill Workouts For Bigger Butt: 6 Most Effective Workouts

Although most people want to lose weight, some women want a smaller waist and big booty. In most cases, the size of your butt is influenced by genetics. However, you can also develop big booty on the treadmill by performing workouts that target your glutes. Over time, this will lead to a tighter tush, making your butt look attractive.

But what are some of these exercises that can help to tone and shape your butt? Well, that's what I'll be looking at in this post. So, read on to discover the best workouts to help you grow big booty on a treadmill!

What Muscles Does the Treadmill Work to Build a Bigger Butt?

big booty on treadmill; jiggly booty walking; treadmill benefits for buttocks

Glutes are the muscles responsible for shaping the buttocks. Specifically, there are 3 types of gluteal muscle groups; gluteus minimus, medius & maximus.

As the name 'maximus' implies, the gluteus maximus is the most prominent & biggest muscle group of the butt. Moreover, it's the largest and strongest muscle in the body. However, gluteus minimus and medius should not be overlooked since they ensure pelvic stability. This will prevent you from experiencing leg pain after running on the treadmill by keeping you free of injury and helping you maintain good form when exercising.

In addition, all gluteal muscles contain a mixture of fast-twitch & slow-twitch fibers. Typically, fast-twitch fibers develop when challenged with bursts of speed, while slow-twitch fibers develop through endurance exercises, including uphill running.

How Does the Treadmill Build Your Glutes?

Running and walking on a treadmill helps build your glutes by reducing fat in that area while increasing and toning its muscle mass. Training at a high incline level is most beneficial when using the machine to address glutes because it results in a significant & attractive body.

Moreover, a treadmill allows you to isolate and target muscles that can help you get a bigger butt. Specifically, running and walking on the machine works the glutes, giving you a tighter, more rounded look.

According to a 2020 study, there are no significant differences in the biometrics of outdoor and treadmill running. Therefore, treadmill training will activate your glutes and hamstrings as much as running outside. Even better, treadmills are equipped with an incline feature to help you grow your buttocks. Raising the incline provides an excellent resistance and forces you to engage the core and lower body, resulting in bigger buttocks over time.

Benefits of Using Treadmill to Develop Bigger Buttocks The treadmill may not seem like the most excellent approach to strengthen and tone your glutes. However, it provides several treadmill benefits for the buttocks and other muscles like hamstrings. Also, you can use the machine for cardio workouts, which are ideal for burning calories, maintaining the health of your organ systems, and increasing endurance. These aspects are important in your butt-building workout as you aim to reshape and firm up your glutes.

Best Treadmill Workouts for Glutes

treadmill workout for glutes; standing glute toner; treadmill incline buttocks

1. Strategic Treadmill walking

The 1st treadmill workout that will help sculpt your glutes is used for walking lunges.

To start:

  1. Increase the incline to 15% and reduce the speed of the moving belt to ⅔ miles per hour.
  2. Take one long step forwards and bend into the front.
  3. Repeat this process with your other leg and keep going for about 2 - 3 minutes to warm up or cool down.

Alternatively, turn around on the machine and walk backward. While doing so, increase the incline to 8 - 15% and reduce the speed to 2 miles per hour. More importantly, make sure you hold the handrails while turning around and walking backward to target your gluteal muscles from a different angle. Lastly, walk for about 5 min to cool down from the sprints or hills.

2. Treadmill running

Running is a great exercise for your buttocks since it burns fat and builds muscles. Although treadmill running will build glutes as much as strength training, it's quite effective.

Like any other form of running, performing this workout on a treadmill focuses on 2 types of muscle fiber; Slow-twitch (Type 1) and fast-twitch (Type 2). As mentioned earlier, fast-twitch fibers help muscular butts release sudden energy bursts during sprints. On the contrary, slow-twitch fibers develop tones butts that promote endurance running like marathons and 5K races.

4. Hill/ Incline training for glutes

The first step of making your treadmill training contribute to bigger buttocks is raising the incline. Researchers even conducted a study published in 2006 in the 'Journal of Experimental Biology to examine the role of the gluteus maximus in walking and running. The study established that this muscle is more active when hiking or running up a steep incline. Moreover, treadmill incline benefits abs and help to tone leg muscles.

Running on a treadmill at a minimum of 12% grade will help you reap the treadmill benefits for glutes provided by the machine.

Here's how to perform an incline training for the butts on the treadmill:

  • Jog or walk for 5 - 10 min at a comfortable 1% grade to warm up.
  • Alternative 1 minute of fast walking or running at a 5 - 15% incline with 1 minute flat surface running.
  • Continue alternating flat roads and hills for about 30 - 40 min until you complete the exercise. Moreover, make sure you hit the treadmill surfaces with your heels first while doing the hill to engage the glutes.

5. Sprint workout 

A short, powerful sprint treadmill is a great way to complement your efforts to build a bigger butt with weight training.

How Does Sprinting Build Glutes?

treadmill buttocks; what muscles does the treadmill work; does the treadmill make your bum smaller

Simple! Sprinting uses fast-twitch (type 2) muscles that quickly utilize a lot of energy.

These fibers are larger and activate when there are sudden bursts of movement. Moreover, they've fewer blood vessels since they do not require oxygen to maintain the short bursts of oxygen. This makes sprinting an 'anaerobic' workout, just like strength training. On the same note, type 2 fibers increase muscle size, so sprinting will boost the booty.

To activate those fast-twitch muscles and help build your backside, perform the following sprint workouts a few times a week:

  • Start with a light jog or fast walk for 5 - 10 minutes to warm up.
  • With your treadmill incline at 0%, sprint at your fastest speed for 30 seconds.
  • Slow down your speed and walk for 1 to 2 minutes to recover.
  • Alternate between 30-sec sprints and 1-2 minute recovery sessions 10 to 15 times.

1. High-Intensity Interval Training (HIIT)

Although HIIT is challenging, it's one of the most effective butts toning treadmill workouts. Instead of walking faster, this type of treadmill workout involves increasing the intensity by raising the incline. Moreover, it combines cardiovascular exercise with strength training. Therefore, it will boost your metabolism, burn calories and work your butt muscles.

Before performing this workout, warm up on your treadmill for 5 minutes at a pace of 2.5 to 3.5 mph. Next, slowly increase the speed and incline to suit your fitness level. For example, you can increase the speed up to 4.5 - 6 mph and run for 1 minute. Moreover, continue alternating intervals for the entire workout. More importantly, bend the knees a little during the intense workout phases to work the glutes.

2. Glute activation treadmill walking lunges

Performing lunges off or on the treadmill is an effective way to tone your butt. At the same time, walking lunges will tighten up your things and glutes.

Unfortunately, walking lunges need space to walk, but space is usually limited, especially at home. This is where having a treadmill comes in handy! By setting the machine to the ideal speed, you can perfect this treadmill workout for glutes over time to create a routine that will help you develop a jiggly booty walking. To sum up, doing lunges on the treadmill will keep you walking non-stop, hence activating your glute muscles from start to finish. The glute muscle activation will help you grow bigger glutes.

In addition, incorporating lunges in your treadmill workout will help you prevent boredom while toning and lifting your tush. On the same note, you can use lunges to turn your workout into a circuit exercise routine. To achieve this, alternate between 3 minutes of treadmill running, jogging or walking with 45 seconds of treadmill walking lunges for the entire workout. However, while doing the walking lunges, reduce the treadmill speed to a slow pace of 2.5 - 3mph for safety reasons. This is also essential when running during pregnancy's first trimester on the treadmill since it will prevent you from hurting yourself or falling off the moving belt.


Treadmill training is a key exercise that can help you build bigger buttocks. The workouts target type 1 and type 2 muscle fibers that develop butt muscles. So, if you are looking to tone up your glutes and grow big booty on the treadmill, the workouts we've listed above will help you with that.

However, integrate these treadmill workouts with other butt-toning workouts like squats, hip hinges, and lunges. Also, ensure your workouts are accompanied by a healthy diet consisting of low-fat dairy, whole grains, lean proteins, and ample green vegetables.


1. Does the treadmill make your bum smaller?

Training on a treadmill may make your bum smaller by reducing fat in that area. However, treadmill workouts help to shape and tone your butts by increasing the muscle mass of your glutes, especially when walking on the machine using a high incline.

2. Does the treadmill make your legs bigger?

Treadmill training doesn't cause your legs to become larger. Instead, treadmill walking or jogging strengthens your leg muscles and improves muscle endurance.

3. Is treadmill training good for the buttocks?

Running or walking on a treadmill is a great way to tone your butt, helping you develop tighter and lifted buttocks. Also, the fitness equipment helps your hamstrings, glutes, and quadriceps work together to ensure they're toned during the workout.

4. How do I make my buttocks get bigger fast?

If you want to make your bum bigger, do cardio workouts that target your glutes and butt-building strength training exercises 3 times a week. Also, adjust your diet to support your butt-building goal.

Leave a Comment