Walking is a beneficial activity that helps burn fat, strengthen muscles and lower blood pressure. When you walk, you are working your entire lower body. However, you can modify your walk to focus more on one muscle group. You can work your glutes by walking with a few adjustments to your normal routine. A modified routine involves simple exercises for you to perform while you are walking. For maximum glute strengthening, you should perform the modified walking routine three to five days a week for at least 25 minutes.
Step 1
Flex your glutes the entire time you are walking. The constant flexion causes your muscles to work harder during any movement. In time, keeping your glutes flexed as you walk will become natural.
Step 2
Walk uphill as often as you can. By walking uphill, you force your glutes to work harder than they would on a flat or downhill surface. To get the most from your uphill walk, lean forward slightly and take large steps.
Step 3
Perform the "Walking Skater" when you are on a flat or uphill surface, at least once per walk. Begin the walking skater by taking a large, diagonal step to the left with your right foot. Allow your body to sink down into the step in a lunging motion and then push off. Repeat the motion with your left foot, crossing it diagonally to the right. Continue the walking skater until you have taken 25 steps per side, or 50 steps total.
Step 4
Perform the "High Knee Walk" when you are traversing an uphill surface, at least twice per walk. When you step forward with your right foot, bring your knee up to waist level, creating a 90-degree angle. Hold this position for one second and repeat with your left knee. Continue walking like this for 100 steps.
Tips and Warnings
- Always consult with your health care professional before beginning a new workout program.
References
- Mayo Clinic: Walking
- "The Complete Guide to Walking"; Mark Fenton; 2008
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