Easy jogs on the treadmill engage your gluteal muscles minimally compaired to the big strides you must make when you sprint or climb hills. The gluteal muscles are powerful muscles which must be activated through a full range of motion, extending your hips and drawing your thighs backward. To shape and tone your glutes on the treadmill, your workout should be quite intense.
Sprints
A sprint workout for your glutes includes short bouts of all-out effort alternated with longer bouts of low-intensity work. The goal of sprinting is to run as fast as you can with very long strides. Moving your hips and legs as far forward and backward highly engages your glutes. Furthermore, your glutes must contract rapidly and forcefully as you sprint, toning and building your butt muscles. Keep the incline at 1 percent to mimic an outdoor workout. Sprint for 30 seconds, then walk for two minutes totaling 20 to 25 minutes.
Incline Runs and Walks
Running and walking up a treadmill incline highly engages your gluteal muscles, as well. In a sense, climbing at an elevation increases the resistance your glutes must work against. As you progress from walking to running up a hill, your butt muscles must contract faster and more forcefully, becoming more toned. Gradually increase the incline of the treadmill by 1 percent every two minutes for 30 minutes. Or, run up an incline for 30 seconds then walk at 2 percent for three minutes totaling 30 minutes. Increase the incline by a half percent every time you run.
Considerations
Keep track of your treadmill workouts using a spreadsheet to ensure you are continuously challenging your gluteal muscles by increasing the intensity of your workouts. Notate the duration and speed of each sprint as well as the duration of your walking interval. Include the elevation of your hill climbs as well as the length of time you spend on each elevation. Making small, more difficult changes to your treadmill training ensures you will tone and strengthen your glute muscles.
Warning
The treadmill, obviously, is unstable compared to a running track or your neighborhood hill. You must use caution when exercising on the treadmill so you are not sidelined by an injury. Wear shoes with support. Keep running on the treadmill until it slows down from a sprint or run to a walking pace. Hold both rails and straddle your feet to the sides of the treadmill if you need to stop running. Press the emergency button if you must stop immediately.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- "Journal of Strength & Conditioning Research"; The Effects of Treadmill Sprint Training; Ryan Ross et al; March 2009
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