It’s time to fall in love with the treadmill again. Especially if you are trying to build up your glutes. The treadmill can be a great way to work your backside. No longer are you at the mercy of your outdoor terrain, instead, you can control your incline, environment, and speed.
Before we dive into some of the workouts, it is important to note that building your butt muscles will not happen overnight. It takes consistency to get the best results possible.
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The Incline Treadmill Workout for Glutes
Setting your treadmill on an incline will allow you to increase the intensity of your workouts and torch more calories in the process. A treadmill on an incline will automatically target your butt muscles, thighs, and hamstrings. Not only is it great for toning up your lower body, the incline also creates a more exciting workout.
Here is a hilly treadmill glute workout:
Before you begin, start with a 5-minute warm-up. Then finish with a 5-minute cooldown. Alternate between these two intervals (4 rounds):
- Set your treadmill incline to 6 – Jogging at a 5.5 Speed for 5 minutes
- Reduce your treadmill incline to 4 – Jogging at a 4.5 speed for 5 minutes
Once the first interval is completed 4 times, it is time to ramp it up. Alternate between these two intervals (4 rounds):
- Set your treadmill incline to 7 – Jogging at a 5.5 Speed for 5 minutes
- Reduce your treadmill incline to 6 – Jogging at a 4.5 speed for 5 minutes
After you have completed the second round of intervals, go into your cool down.
The Treadmill Incline Walking Lunge Workout
If having a perky backside is your goal, then walking lunges should be added to your routine. Performing a walking lunge with a slight incline on a treadmill will set fire your glutes.
It is really hard to target specific muscles when working out. Especially when it comes to the glutes. Walking lunges target the upper and lower glutes, giving you the glutes everyone wants.
Here is the Treadmill Incline Walking Lunge Workout. If you need help balancing, grab on to the handrail:
- Set the incline on your treadmill to 4.
- Slow the speed down to 2.5 or 3
- Perform as many lunges as you can in one minute
- Walk for one minute
- Repeat for 30 minutes
The Sideways Treadmill Incline Workout for Well Rounded Glutes
Whoa there, don’t lower that treadmill incline just yet. We can work those glutes even further by adding the “nice booty shuffle”. Turning your body helps strengthen your glutes, calves, and quads.
Here is the Sideways Treadmill Incline Workout for Glutes:
- Grab on to the handrails
- Set your treadmill incline to 4
- Lower your speed to a 2.5
- Shuffle with your left leg forward for one minute
- Shuffle with your right leg forward for one minute
- Go backward for 1 minute
- Alternate between all three positions for 30-minute
What are Some Other Ways to Work Your Glutes?
If building well-defined glutes are your primary goal, then you will want to add some weight training to your routine. Here are a few exercises that can accompany your treadmill glute workout:
Squats
Stand with your feet shoulder-width apart. Place a barbell on your upper back. Squat down by pushing your knees to the side while moving your hips back. Continue squatting until your hips are just below parallel to your knees. Squat back up while keeping your chest high and knees out. Stand with your hips locked at the top. Be sure to inhale when you squat down and exhale when you come back up.
Squat Workout:
- 6 reps with heavy-weight
- 8 reps medium-weight
- 10 reps light-weight
- 15 reps bodyweight
- 10 reps light-weight
- 8 reps medium-weight
- 6 reps heavy-weight
Lunges
Keep your upper body straight, shoulders back, and chin up. Ensure you always engage your core. Step forward with one leg, lowering your hips until your knee is at 90 degrees. Make sure your knee is directly above your ankle. Do not push out too far as you will risk injury. This is the same form you will use on the treadmill lunges to work your glutes.
Lunge Glute Workout:
- 15 reps with light dumbells for each leg
- 12 reps with medium dumbells for each leg
- 10 reps with heavy dumbells for each leg
- Repeat
Donkey Kick
Get on your hands and knees on a mat or padded surface. Keep your knee bent and lift your leg up into the air. Lift your leg until it forms a straight line with your shoulders to the knee. Allow your toes to point towards the ceiling. Reverse back to the start. That’s one rep.
Donkey Kick workout:
Right leg donkey kick – 15 reps
Left leg donkey kick – 15 reps
Repeat this four times for each leg.
Glute Bridge/Hip Thrust
Lie on your back and place your feet 12 inches from your butt. Press your heels then use your glutes to raise your hips in the air. Make sure your shoulders and head stay on the ground. Hold this position for at least two seconds. Slowly lower your glutes back down.
Glute bridge workout:
- Hold at the top for 3 seconds – 15 reps
- Hold at the top for 5 seconds – 12 reps
- Hold at the top for 10 seconds – 8 reps
- Repeat three times
Squat Jump
Stand with your feet should width apart. Allow your toes to face outward. Lower your hips until slightly below parallel to the knees. Jump up as high as you can then come down into the next squat.
Squat Jump Glute Workout:
- 25 Reps
- 15 Reps
- 10 Reps
- 15 Reps
- 25 Reps
- 50 Reps all out
