Walking on flat ground will not give you a bigger butt.
Walking works mainly the quads and hamstrings. This means that if you are a regular walking buff, you probably have strong legs but lack strong gluteal muscles. If you want to fill out your pants in the rear section a bit more, add gluteal exercises, such as lunges and squats, to your walking routine. Also, choose hills to make your glutes work more as you walk. Perform the exercises every time you go walking or at least three times per week.1.
Choose the walking route with the biggest hills. Climbing hills forces your glutes to work hard. If you walk on a treadmill, set the incline to level "8." Walk for 30 minutes at a rate of at least 3.5 mph.2.
Perform high knees. Bend your right knee and lift it up so that your thigh is parallel with the floor as you move forward. At the same time stand up onto your left toes. Bring your right arm back and your left arm up, swinging opposite arms for balance. Repeat 25 times on each leg while walking.3.
Do lunges as you are walking. Stand with your feet together. Take a large step forward with your right leg. Bend your legs 90 degrees. Push off of your left leg, returning to a standing position. Take a large step forward with your left leg. Bend your legs 90 degrees. Push off of your right leg, returning to a standing position. Repeat three sets of 15 repetitions.4.
Do sumo squats on hills. Stand so that your right side is facing the hill. Take a large step sideways with your right leg. Bend your knees, lowering yourself into a sumo squat. Stand back up by pushing off of your left leg and bringing your feet together, moving sideways up the hill. Repeat 10 times on each leg.5.
Stretch your glutes. Lie on a mat on your back. Bend your left leg and place your left foot flat on the floor. Bend your right knee and place your right ankle on top of your left knee. Grab onto the back of your left thigh and pull it toward you. Hold for 20 seconds. Repeat on the other leg.
- If you feel pain during any of these exercises, stop.