{"id":73089,"date":"2025-05-22T11:51:47","date_gmt":"2025-05-22T11:51:47","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=73089"},"modified":"2025-05-22T11:51:47","modified_gmt":"2025-05-22T11:51:47","slug":"does-walking-make-your-butt-bigger","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/","title":{"rendered":"Does Walking Make Your Butt Bigger?  Here\u2019s Everything You Need To Know"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#What_Makes_Buttocks_Bigger\" >What Makes Buttocks Bigger?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#What_Exercise_Is_Best_For_A_Bigger_Bum\" >What Exercise Is Best For A Bigger Bum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#Can_You_Grow_Glutes_By_Walking\" >Can You Grow Glutes By Walking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#Is_Uphill_Or_Downhill_Better_For_Glutes\" >Is Uphill Or Downhill Better For Glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#Does_Walking_Up_Stairs_Give_You_A_Bigger_Bum\" >Does Walking Up Stairs Give You A Bigger Bum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#How_Long_Does_It_Take_To_Tone_Your_Butt_Walking\" >How Long Does It Take To Tone Your Butt Walking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#Are_glutes_easy_to_grow\" >Are glutes easy to grow?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#Does_walking_loosen_glutes\" >Does walking loosen glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#Does_running_grow_your_glutes\" >Does running grow your glutes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#Does_swimming_build_glutes\" >Does swimming build glutes?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Walking is one of the most accessible and underrated forms of physical activity.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Does_Walking_Make_Your_Butt_Bigger\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/treadmill.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s low-impact, requires no equipment, and offers many cardiovascular and mental health benefits. But for those chasing a perkier, stronger backside, one question often comes up &#8211; does walking make your butt bigger?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The answer isn\u2019t a simple yes or no. While <a href=\"https:\/\/betterme.world\/articles\/walking-with-weights-benefits\/\">walking<\/a> can help tone and shape the glutes, especially when done on an incline or with added intensity, it doesn\u2019t provide the resistance necessary for significant muscle growth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To truly<\/span> <span style=\"font-weight: 400;\">grow your glutes, targeted resistance training remains essential.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, certain walking variations can play a supportive role in sculpting and firming the buttocks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we\u2019ll explore:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">What makes the buttocks bigger<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How walking affects glute development<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Which butt workouts -like stair climbing, <a href=\"https:\/\/betterme.world\/articles\/how-much-incline-on-treadmill-for-glutes\/\">treadmill inclines<\/a>, and butt-specific exercises offer the best return if your goal is a rounder, stronger backside (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7039033\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Makes_Buttocks_Bigger\"><\/span><strong>What Makes Buttocks Bigger?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The glute muscles are the:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gluteus maximus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Medius<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Minimus<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are the body&#8217;s largest and strongest muscles (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32132843\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscle hypertrophy (growth) occurs when we place muscles under tension, particularly through progressive overload -gradually increasing the resistance, intensity, or training volume over time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to a 2025 systematic review in Frontiers in Physiology (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12018462\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), exercises involving hip extension with external load, such as barbell squats, hip thrusts, and Romanian deadlifts, are the most effective for increasing glute size.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises recruit high levels of gluteus maximus activation and promote strength and hypertrophy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While beneficial for general health, walking does not typically involve enough mechanical load or muscle damage to trigger significant glute growth (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37382939\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking increases glute activation and can shape and firm the lower body when performed with a steep incline or uphill terrain. You can read the article: workout for lower butt for more ideas.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Does_Walking_Make_Your_Butt_Bigger\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69085\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-2-1024x640.png\" alt=\"Does Walking Make Your Butt Bigger\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-2-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-2-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercise_Is_Best_For_A_Bigger_Bum\"><\/span><strong>What Exercise Is Best For A Bigger Bum?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If your primary goal is to build glutes, your training should include exercises that load the glutes through a full range of motion (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7039033\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>The most effective include:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Barbell hip thrusts:<\/b><span style=\"font-weight: 400;\"> Top-rated for glute activation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Romanian deadlifts<\/b><span style=\"font-weight: 400;\">: Target glutes and hamstrings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bulgarian split squats<\/b><span style=\"font-weight: 400;\">: Unilateral glutes and quads workout for balance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step-ups<\/b><span style=\"font-weight: 400;\">: Functional glute activation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glute bridges<\/b><span style=\"font-weight: 400;\">: Beginner-friendly but effective when loaded<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These exercises directly stimulate the gluteus maximus under load, essential for muscle growth. A study in the <\/span><i><span style=\"font-weight: 400;\">Journal of Sports Science and Medicine<\/span><\/i><span style=\"font-weight: 400;\"> showed that these compound movements produce significantly higher glute activation than isolation movements alone. Learn more about the best glute exercises here.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Does_Walking_Make_Your_Butt_Bigger\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Grow_Glutes_By_Walking\"><\/span><strong>Can You Grow Glutes By Walking?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Technically, no; walking does not provide the mechanical tension or progressive overload required to grow glute muscles in the same way that resistance training does. Muscle hypertrophy relies on progressively increasing the challenge placed on the muscle, usually through added weight, volume, or intensity (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37382939\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular walking, especially on flat terrain, doesn\u2019t meet this threshold.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, that doesn\u2019t mean walking is useless in a glute-building program.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can serve as a valuable accessory movement that supports several key training outcomes.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Does_Walking_Make_Your_Butt_Bigger\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69087\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-4-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-4-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Walking can help:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improve glute endurance:<\/b><span style=\"font-weight: 400;\"> by reinforcing activation patterns during repetitive movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Enhance muscle tone and firmness:<\/b><span style=\"font-weight: 400;\"> particularly when paired with an adequate diet and fat loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Support fat loss<\/b><span style=\"font-weight: 400;\">: which helps reveal muscle definition in the lower body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase demands on the posterior chain<\/b><span style=\"font-weight: 400;\">: especially when walking uphill, climbing stairs, or wearing a weighted vest, all of which increase demand on the posterior chain<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Furthermore, walking encourages hip extension, a fundamental action for glute activation. When performed on an incline, the gluteus maximus works harder to propel the body upward, increasing muscle recruitment and functional strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2020 review on glute-focused exercise confirmed that incline walking significantly increases glute activation compared to level-ground walking, making it a valuable addition to any lower-body routine focused on sculpting and firming the buttocks (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38280014\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So while walking won\u2019t directly build glute mass, it can play an important supportive role, especially for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beginners<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anyone recovering from injury<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Individuals looking to improve glute engagement, posture, or movement quality.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To maximize results, combine walking with structured strength training that challenges the glutes through progressive resistance and full range of motion.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/treadmill-interval-workout\/\">Treadmill Interval Workout Guide For Beginners<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Uphill_Or_Downhill_Better_For_Glutes\"><\/span><strong>Is Uphill Or Downhill Better For Glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to glute activation, uphill walking is the clear winner.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking on an incline &#8211; outdoors on hills or a treadmill workout for glutes &#8211; requires your body to work against gravity, forcing your gluteus maximus to engage more intensely to drive hip extension, propel the body forward, and stabilize the pelvis.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This increased workload naturally leads to greater muscle activation in the posterior chain, particularly in the glutes and hamstrings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Biomechanically, inclines shift the demand from passive momentum to active muscular effort. As the slope increases, the hip extension range deepens, and the force output required from the glutes rises. Electromyographic (EMG) studies published in the <\/span><i><span style=\"font-weight: 400;\">Journal of Sports Science and Medicine<\/span><\/i><span style=\"font-weight: 400;\"> and cited by platforms like ScienceDirect show that steep incline walking produces significantly greater gluteus maximus recruitment than walking on flat or downhill surfaces (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38280014\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8126497\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Conversely, downhill walking might feel challenging in the knees and thighs, but the demand falls primarily on the quadriceps, which act eccentrically to control descent.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The glutes play a minimal role in this movement. That said, downhill walking can still benefit joint control, eccentric strength, and lower body balance &#8211; but it\u2019s ineffective for glute development.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Does_Walking_Make_Your_Butt_Bigger\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Walking_Up_Stairs_Give_You_A_Bigger_Bum\"><\/span><strong>Does Walking Up Stairs Give You A Bigger Bum?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stair climbing- whether on an actual staircase or a Stairmaster in the gym &#8211; is more effective than flat walking for glute development. Each step requires hip extension against gravity, engaging the glutes and hamstrings.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This hip extension makes it an excellent low-impact glute workout, especially with added resistance like <a href=\"https:\/\/betterme.world\/articles\/leg-workouts-with-dumbbells-at-home\/\">dumbbells<\/a> or a weighted vest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, like walking uphill, it is still limited in how much muscle it can build without added resistance or load. Use stair-based workouts as a supplement to resistance training, not a replacement.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-much-incline-on-treadmill-for-glutes\/\">Best Glute Gains: How Much Incline On A Treadmill For Glutes?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_To_Tone_Your_Butt_Walking\"><\/span><strong>How Long Does It Take To Tone Your Butt Walking?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The time it takes to notice changes depends on:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frequency and intensity (e.g., incline walking or stairs vs. casual flat walking)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nutrition (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8072992\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10180745\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body composition<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Other forms of training included<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Generally, if you\u2019re walking briskly on an incline for 30\u201345 minutes, 4\u20135 times per week, and combining that with glute-specific resistance exercises, you may start to notice toning within 3\u20136 weeks, depending on your baseline.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for substantial size or shape changes, you&#8217;ll need progressive overload with strength training (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34496710\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37382939\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). There are plenty of butt lift workout<\/span> <span style=\"font-weight: 400;\">options.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Does_Walking_Make_Your_Butt_Bigger\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69086\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3-1024x640.png\" alt=\"Does Walking Make Your Butt Bigger\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Are_glutes_easy_to_grow\"><\/span><strong>Are glutes easy to grow?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Glutes aren\u2019t the easiest muscles to grow. They require consistent, progressive resistance training and intentional activation. Genetics play a role- some may build faster than others- but most people can achieve noticeable glute growth over time with the right exercises and effort.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_walking_loosen_glutes\"><\/span><strong>Does walking loosen glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Walking helps activate and mobilize the glute muscles, especially after periods of sitting. While it supports circulation and basic function, walking alone isn\u2019t intense enough to significantly strengthen or grow the glutes without incorporating targeted resistance or strength-based exercises.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_running_grow_your_glutes\"><\/span><strong>Does running grow your glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/what-does-running-every-day-do-to-your-body\/\">Running<\/a>, particularly uphill or sprint intervals, engages the glutes more than flat steady-state running. However, it generally lacks the resistance needed for muscle hypertrophy. Combine running with progressive strength training and targeted glute activation exercises for optimal glute growth.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_swimming_build_glutes\"><\/span><strong>Does swimming build glutes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/calories-burned-swimming-1-mile\/\">Swimming<\/a> works the glutes during kicking motions, helping tone and activate them. However, the resistance provided by water isn\u2019t typically enough to stimulate muscle growth. You can combine swimming with specific land-based strength training to build glutes for better results.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2569&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Does_Walking_Make_Your_Butt_Bigger\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/treadmill.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So, does walking make your butt bigger?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Well, walking &#8211; especially uphill, on stairs, or at a brisk pace &#8211; can contribute to glute toning and muscle endurance, and it\u2019s a fantastic way to stay active with minimal equipment or joint strain. However; if your goal is to visibly grow your glutes and achieve a rounder, firmer butt, walking alone won\u2019t be enough.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The underlying mechanisms are precise; to build muscle, you need progressive overload &#8211; lifting heavier over time, performing movements that challenge the glutes (like hip thrusts, squats, and lunges), and ensuring adequate recovery and nutrition to support muscle repair and growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, walking can be a valuable tool in your fitness routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It helps improve circulation, activate the glutes, burn fat, and support overall leg development. Combined with a structured glute workout plan and a protein-rich diet, it can enhance your results, support recovery, and contribute to a more defined and athletic lower body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>In short:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking tones, but does not build glutes significantly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline walking and stair climbing are more glute-focused than flat walking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For visible changes, include resistance-based glute exercises in your training plan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consistency, proper form, and patience are key.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re just starting or looking to level up your lower-body training, remember that glute development takes time, just like any other muscle development.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your effort will pay off if you combine smart movement with intentional strength training, adequate diet, and recovery.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Walking is one of the most accessible and underrated forms of physical activity.\u00a0 It\u2019s low-impact, requires no equipment, and offers many cardiovascular and mental health benefits. But for those chasing a perkier, stronger backside, one question often comes up &#8211; does walking make your butt bigger? The answer isn\u2019t a simple yes or no. While [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":73090,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[263],"tags":[],"coauthors":[45],"class_list":["post-73089","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treadmill"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Does Walking Make Your Butt Bigger? Here\u2019s Everything You Need To Know - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 DOES WALKING MAKE YOUR BUTT BIGGER \u27a4? Explore the effectiveness of walking and related exercises on glute development. Learn which activities contribute to a bigger, firmer butt and the importance of resistance training in achieving your fitness goals.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Does Walking Make Your Butt Bigger? Here\u2019s Everything You Need To Know\" \/>\n<meta property=\"og:description\" content=\"\u2605 DOES WALKING MAKE YOUR BUTT BIGGER \u27a4? Explore the effectiveness of walking and related exercises on glute development. Learn which activities contribute to a bigger, firmer butt and the importance of resistance training in achieving your fitness goals.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5289-does-walking-make-your-butt-bigger-2-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Does Walking Make Your Butt Bigger? Here\u2019s Everything You Need To Know\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/\"},\"wordCount\":1522,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5289-does-walking-make-your-butt-bigger-2.png\",\"articleSection\":[\"Treadmill\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Walking is one of the most accessible and underrated forms of physical activity.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It\u2019s low-impact, requires no equipment, and offers many cardiovascular and mental health benefits. But for those chasing a perkier, stronger backside, one question often comes up - does walking make your butt bigger?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The answer isn\u2019t a simple yes or no. While <a href=\\\"https:\/\/betterme.world\/articles\/walking-with-weights-benefits\/\\\">walking<\/a> can help tone and shape the glutes, especially when done on an incline or with added intensity, it doesn\u2019t provide the resistance necessary for significant muscle growth.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To truly<\/span> <span style=\\\"font-weight: 400;\\\">grow your glutes, targeted resistance training remains essential.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, certain walking variations can play a supportive role in sculpting and firming the buttocks.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we\u2019ll explore:\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">What makes the buttocks bigger<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">How walking affects glute development<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Which butt workouts -like stair climbing, <a href=\\\"https:\/\/betterme.world\/articles\/how-much-incline-on-treadmill-for-glutes\/\\\">treadmill inclines<\/a>, and butt-specific exercises offer the best return if your goal is a rounder, stronger backside (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7039033\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span><\/li>\\r\\n<\/ul>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Makes Buttocks Bigger?<\/strong><\/h2>\\r\\n<span style=\\\"fon ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/\",\"name\":\"Does Walking Make Your Butt Bigger? 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Here\u2019s Everything You Need To Know - BetterMe","description":"\u2605 DOES WALKING MAKE YOUR BUTT BIGGER \u27a4? Explore the effectiveness of walking and related exercises on glute development. Learn which activities contribute to a bigger, firmer butt and the importance of resistance training in achieving your fitness goals.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Does Walking Make Your Butt Bigger? Here\u2019s Everything You Need To Know","og_description":"\u2605 DOES WALKING MAKE YOUR BUTT BIGGER \u27a4? Explore the effectiveness of walking and related exercises on glute development. Learn which activities contribute to a bigger, firmer butt and the importance of resistance training in achieving your fitness goals.","og_url":"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5289-does-walking-make-your-butt-bigger-2-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Does Walking Make Your Butt Bigger? Here\u2019s Everything You Need To Know","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/"},"wordCount":1522,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5289-does-walking-make-your-butt-bigger-2.png","articleSection":["Treadmill"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Walking is one of the most accessible and underrated forms of physical activity.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">It\u2019s low-impact, requires no equipment, and offers many cardiovascular and mental health benefits. But for those chasing a perkier, stronger backside, one question often comes up - does walking make your butt bigger?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The answer isn\u2019t a simple yes or no. While <a href=\"https:\/\/betterme.world\/articles\/walking-with-weights-benefits\/\">walking<\/a> can help tone and shape the glutes, especially when done on an incline or with added intensity, it doesn\u2019t provide the resistance necessary for significant muscle growth.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To truly<\/span> <span style=\"font-weight: 400;\">grow your glutes, targeted resistance training remains essential.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, certain walking variations can play a supportive role in sculpting and firming the buttocks.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we\u2019ll explore:\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">What makes the buttocks bigger<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How walking affects glute development<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Which butt workouts -like stair climbing, <a href=\"https:\/\/betterme.world\/articles\/how-much-incline-on-treadmill-for-glutes\/\">treadmill inclines<\/a>, and butt-specific exercises offer the best return if your goal is a rounder, stronger backside (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7039033\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n<\/ul>\r\n<h2 style=\"text-align: center;\"><strong>What Makes Buttocks Bigger?<\/strong><\/h2>\r\n<span style=\"fon ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/","url":"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/","name":"Does Walking Make Your Butt Bigger? Here\u2019s Everything You Need To Know - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5289-does-walking-make-your-butt-bigger-2.png","description":"\u2605 DOES WALKING MAKE YOUR BUTT BIGGER \u27a4? Explore the effectiveness of walking and related exercises on glute development. Learn which activities contribute to a bigger, firmer butt and the importance of resistance training in achieving your fitness goals.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5289-does-walking-make-your-butt-bigger-2.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/5289-does-walking-make-your-butt-bigger-2.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/does-walking-make-your-butt-bigger\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Treadmill","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/treadmill\/"},{"@type":"ListItem","position":5,"name":"Does Walking Make Your Butt Bigger? 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