Will Running Lift The Buttocks?

Running is an effective way to burn body fat and help to lift and shape your butt. However, certain types of running, such as sprinting or incline running, are more effective at activating the glutes than jogging or running on a flat surface. Include sprinting and incline training, as well as glute shaping exercises to help lift your butt.

Sprinting

Olympic sprinters have some of the strongest and well shape glutes than any other athlete. During the propulsion phase of sprinting, hyperextension of the hip occurs, causing the glutes to become active. In fact, sprinting activates 234 percent more of the gluteus maximus muscle than the vertical jump, notes Bret Contreras, NSCA-CSCS. Furthermore, sprinting is a high-intensity exercise that burns many calories in a short amount of time, which can help decrease excess body fat, giving your butt a more shapely appearance.

Incline Training

Incline training is walking or running on an inclined treadmill or up hills. Because sprinting is a high-impact exercise, it can be hard on the body and should only be limited to two or three times a week on non-consecutive days for beginners. Incline walking is a good low-impact alternative to sprinting to help lift your glutes. Incline training is similar to sprinting, in that it also requires a greater extension of the hip and is a high-intensity exercise. The greater the hip extends when you propel forward, the more your glutes become active. Walking, jogging or running at a steep incline will increase the muscle emphasis on the glutes, helping to lift them up.

Running Glute Workouts

Complete a sprinting workout two or three times a week on non-consecutive days. Begin with a 400-meter warmup jog, followed by eight 100-meter all-out sprints, resting one to two minutes between each sprint. Complete an incline treadmill workout two or three times a week on the days you are not performing a sprint workout. Warmup for at least five minutes at moderate-intensity, and then increase the incline to 5 percent or greater. Set the speed on the treadmill at a moderate-intensity pace that is challenging, but can be maintained for at least 20 minutes. Avoid holding onto the treadmill, because it will reduce the intensity of the exercise. Slow the pace, but keep the incline elevated if you feel the need to hold on to the treadmill.

Additional Butt Lifting Exercises

Add in strength training exercises once or twice a week to help strengthen and lift the butt. Complete three sets of exercises, such as wide-stance barbell squats, walking lunges, lying hip extension and cable pulley hip extensions. Select a weight for each exercise in which muscle fatigue occurs between eight and 12 repetitions, resting 60 to 90 seconds between each set. For best results, complete the strength training workout prior to the incline treadmill workout.