Inclines and lunges help to build a strong butt.
You may think of the treadmill as a way to scorch calories during cardio, but it can also be an asset when you're trying to build, well, your ass-ets. Use the treadmill to sculpt a bigger, more rounded backside.
Incline training and speed work make the treadmill a superior tool that can help you in your efforts to get glorious glutes. For the best results, perform exercises such as squats, lunges, hip bridges and hip extensions with heavy weights in addition to your treadmill training. A combination of targeted cardio and resistance training can help you get the backside you desire.
The Makeup of Your Maximus
Your butt is actually comprised of three muscles: the large gluteus maximums and the smaller gluteus minimus and gluteus medius. While the gluteus maximus is the largest and most prominent muscle of your butt, the medius and minimus shouldn't be ignored. They contribute to pelvic stability, which keeps you free of injury and helps you maintain good form when you walk, run and squat.
All of these glute muscles have a combination of slow-twitch fibers, which develop through endurance activity, such as running uphill, and fast-twitch fibers, which develop when challenged with bursts of speed.
Treadmill Incline Training for the Butt
Step one to making your treadmill workout contribute to a bigger butt is increasing the incline. Running on a 0 percent or 1 percent road can make you feel fast, but doesn't challenge your glutes as much as ramping up to 5, 8 or even 15 percent incline.
To make a hill workout more interesting, perform it as an interval session. Warm up on the comfortable 1 percent grade with a jog or fast walk for 5 to 10 minutes. Then,alternate a minute of running or fast walking up a high incline grade of between 5 and 15 percent with a minute on a flat road. Keep alternating hills and flat roads for 30 to 40 minutes for a complete workout.
When you do the hills, make sure you're hitting the surface of the treadmill with your heels first to really engage those glutes.
Speed for Glute Power
A short, powerful sprint workout on the treadmill complements your weight-training efforts to build a bigger behind. Do this workout before you hit the squat rack.
Warm up at an easy pace for 5 to 10 minutes. Then, with your incline on a flat level, run as fast as you can for 30 seconds. Reduce your speed and walk for 1 minute. Repeat 10 to 15 times.
A treadmill can also sculpt your glutes when you use it for walking lunges. Up the incline to a sobering 15 percent and slow your speed to 2 or 3 miles per hour. Take a long step forward and bend into your front knee; repeat with the other leg. Keep going for 2 to 3 minutes as part of your warm up or cool down.
Another way to creatively use the treadmill to build your butt is to turn around and walk backwards. Take the incline up to between 8 and 15 percent and slow way down - to about 2 miles per hour. Hold the hand rails as you turn around and walk backwards to hit your glutes from a different angle. Go for about 5 minutes as part of your cool down from hills or sprints.