How to Contract Glutes When Exercising on a Treadmill

Exercise helps firm and shape your glutes.
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While slimming down is the desire of many people, the one body part that some like to actually expand is the derriere. Genetics play a big role in the size of your butt, however you can do exercises to enhance your natural shape. The butt, or glutes, are made up of three muscles, which are the gluteus maximus, medius, and minimus. Using a treadmill to specifically isolate and target these muscles can help you get a bigger butt.


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Step 1

Walk or run on a treadmill at a gentle speed for five to 10 minutes to warm up your lower body muscles. Warming up before your workout will get the blood flowing through your body, improve the elasticity of your muscles, enable better muscle control and increase endurance, according to My Optum Health.

Step 2

Increase the incline of the treadmill. For maximum results "Fitness" magazine recommends varying the incline every one or two minutes in order to surprise your muscles and keep them active. For example, start walking on the treadmill at an incline of around three percent, jump up to 10 percent, drop back down to five and then increase all the way up to 12 percent, drop slightly to 10 and then right back up to 12 percent and finally recover at an incline of two to four percent before leveling the treadmill at zero incline. "Fitness" magazine says that your rate of exertion should match your incline level so that you are working harder at steeper inclines and recovering during the lower settings.


Step 3

Lunge your way to a bigger butt. Lunges help to isolate the glute and thigh muscles, which will work to enhance your derriere while also toning and shaping your backside. For extra muscle building benefit, FitSugar recommends lunging on the treadmill. Slow the treadmill down to about 2 or 3 miles per hour and set the incline to 15 percent. Try to complete two to three minutes of walking lunges. You may hold onto the handrails if necessary, though building up your balance and stability will help to strengthen your butt, core and thigh muscles.


Step 4

Dig deep with your heels, like you are walking through the mud. For this exercise, "Fitness" magazine recommends setting the incline level to 8 percent. With your knees generously bent and holding onto the handrails, walk as if you are trudging through a swamp or the mud. Continue for one to two minutes and then recover for two minutes at a 1 percent incline. Complete the entire cycle 10 times.

Things You'll Need

  • Treadmill

  • Running shoes


Make sure to eat a healthy diet so that you enhance your butt with muscle rather than fat.


Your glutes will need a day off to recover between workout sessions.



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