{"id":80445,"date":"2025-08-05T15:31:25","date_gmt":"2025-08-05T15:31:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=80445"},"modified":"2025-08-08T09:03:40","modified_gmt":"2025-08-08T09:03:40","slug":"treadmill-glute-workout","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/","title":{"rendered":"Beginner Treadmill Glute Workout for Maximum Activation and Definition"},"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\/treadmill-glute-workout\/#Can_You_Build_Your_Glutes_on_a_Treadmill\" >Can You Build Your Glutes on a Treadmill?<\/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\/treadmill-glute-workout\/#What_Is_the_Best_Treadmill_Exercise_to_Grow_Glutes\" >What Is the Best Treadmill Exercise to Grow Glutes?<\/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\/treadmill-glute-workout\/#What_Is_an_Effective_Treadmill_Glute_Workout\" >What Is an Effective Treadmill Glute Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#Warm-Up_5_Minutes\" >Warm-Up (5 Minutes)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#Incline_Walking_10_Minutes\" >Incline Walking (10 Minutes)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#Sprint_Intervals_8_Minutes\" >Sprint Intervals (8 Minutes)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#Steady_Incline_Run_6_Minutes\" >Steady Incline Run (6 Minutes)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#Cool-Down_5_Minutes\" >Cool-Down (5 Minutes)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#Is_the_Treadmill_Better_than_Lifting_Weights_for_Glutes\" >Is the Treadmill Better than Lifting Weights for Glutes?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#How_the_Treadmill_Works_for_Glutes\" >How the Treadmill Works for 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\/treadmill-glute-workout\/#Weightlifting_for_Glutes\" >Weightlifting for Glutes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#Combining_the_Two\" >Combining the Two<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#What_Happens_if_I_Do_the_Treadmill_Every_Day\" >What Happens if I Do the Treadmill Every Day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#Pros_of_Daily_Treadmill_Use\" >Pros of Daily Treadmill Use<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#Cons_of_Daily_Treadmill_Use\" >Cons of Daily Treadmill Use<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#How_to_Incorporate_Treadmill_Workouts_Safely_and_Effectively\" >How to Incorporate Treadmill Workouts Safely and Effectively<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#What_Machine_Grows_Your_Glutes\" >What Machine Grows Your Glutes?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#1_Hip_Thrust_Machine\" >1. Hip Thrust Machine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#2_Leg_Press_Machine\" >2. Leg Press Machine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#3_Cable_Machine\" >3. Cable Machine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#4_Glute_Bridge_Machine\" >4. Glute Bridge Machine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#5_Smith_Machine\" >5. Smith Machine<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#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-24\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#Do_glutes_grow_from_running\" >Do glutes grow from running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#Should_I_do_cardio_or_glutes_first\" >Should I do cardio or glutes first?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#Is_30_minutes_of_daily_treadmill_exercise_enough\" >Is 30 minutes of daily treadmill exercise enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#Can_I_go_to_the_gym_just_for_the_treadmill\" >Can I go to the gym just for the treadmill?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The glutes are one of the most powerful muscle groups in your body, driving athletic performance, improving posture, and protecting your lower back (<\/span><a href=\"https:\/\/teachmeanatomy.info\/lower-limb\/muscles\/gluteal-region\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/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=Treadmill_Glute_Workout\" 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;\">So it makes sense that you&#8217;re pursuing:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Growth &#8211; <\/b><span style=\"font-weight: 400;\">increasing the size of your gluteal muscles through proper training and progressive overload.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glute<\/b> <b>activation<\/b><span style=\"font-weight: 400;\"> &#8211; waking up these muscles and ensuring they work efficiently during exercises and everyday movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glute<\/b> <b>definition<\/b><span style=\"font-weight: 400;\"> &#8211; bringing out the shape and tone of the muscles, often achieved by reducing fat and training with precision.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Or even all of the above.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But here\u2019s the big question: can you turn to the treadmill to help you achieve these results? Walking, running, and incline training are often part of a good fitness routine, but how well do these activities target the glutes? Can the treadmill offer the activation and stimulus you need for real growth and definition?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And if it can, what\u2019s the best way to structure a beginner-friendly treadmill workout to make it happen?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what you need to know.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Build_Your_Glutes_on_a_Treadmill\"><\/span><b>Can You Build Your Glutes on a Treadmill?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The treadmill can trigger hypertrophy (muscle growth) to a limited extent. It all depends on what you&#8217;re using it for and how you&#8217;re using it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking, particularly uphill or on an incline, can engage your glutes more effectively (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32563058\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). However, walking alone doesn&#8217;t typically provide the resistance or intensity needed for significant muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Running, particularly sprinting, activates the glutes more than walking (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24218079\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Sprinting involves explosive power, which can help build muscle. However, long-distance running tends to focus more on endurance and may not lead to noticeable glute growth. <span data-sheets-root=\"1\">If you&#8217;re curious about <strong><a href=\"https:\/\/betterme.world\/articles\/walking-treadmill-workout\/\">walking treadmill workout<\/a><\/strong>, check out our earlier article.<\/span><\/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=Treadmill_Glute_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77567\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmil-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmil-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmil-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmil-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmil-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmil-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Treadmill_Exercise_to_Grow_Glutes\"><\/span><b>What Is the Best Treadmill Exercise to Grow Glutes?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sprinting on the treadmill may have a more significant impact on glute growth than walking or running at a steady pace (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24218079\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Direct experimental studies measuring glute size before and after a sprinting-only intervention are limited. Most of the evidence comes from cross-sectional studies (comparing sprinters to non-sprinters) and biomechanical analyses showing the high activation of the glutes during sprinting. <span data-sheets-root=\"1\">To learn more about the best <a href=\"https:\/\/betterme.world\/articles\/best-bodyweight-glute-exercises\/\">bodyweight glute exercises<\/a>, check out our in-depth article on the topic.<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what we know:<\/span><\/p>\n<ul>\n<li><b>Elite Sprinters Have Larger Glutes<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A study from Loughborough University found that elite sprinters had significantly larger gluteus maximus muscles compared to sub-elite sprinters and untrained individuals. The gluteus maximus size was 45% larger in elite sprinters, and this muscle size explained 44% of the variability in sprint performance (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2021\/04000\/the_muscle_morphology_of_elite_sprint_running.16.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While this study doesn&#8217;t directly prove that sprinting <\/span><i><span style=\"font-weight: 400;\">causes<\/span><\/i><span style=\"font-weight: 400;\"> glute growth, it strongly suggests that sprinting is associated with larger glutes, most likely due to the high levels of activation and force production required during sprints.<\/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=Treadmill_Glute_Workout\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<ul>\n<li><b>Sprinting Triggers Maximal Muscle Activation<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sprinting involves maximal contraction of the glutes during the ground contact phase, which is essential for generating power and speed (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/314119586_Muscle_activity_in_sprinting_a_review\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This high-intensity activation can stimulate muscle hypertrophy, especially when combined with progressive overload (e.g. sprinting faster or adding resistance such as sleds or hills).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, explosive exercises recruit a high percentage of fast-twitch muscle fibers, which are more prone to hypertrophy compared to slow-twitch fibers (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8473039\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This makes them potentially effective for building muscle size and strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sprinting, as a high-intensity, explosive activity, likely contributes to muscle growth by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maximally activating the glutes during ground contact.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recruiting fast-twitch muscle fibers.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stimulating adaptations in power and strength.<\/span><\/li>\n<\/ul>\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=Treadmill_Glute_Workout\"><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=\"treadmill glute workout\" 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<ul>\n<li><b>Anecdotal Evidence<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Coaches and athletes often observe glute development in sprinters, particularly when sprinting is combined with strength training. Sprinting recruits muscle fibers that aren\u2019t typically activated during other exercises, which may contribute to muscle growth.<\/span><\/p>\n<p><b>Note:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">While the evidence strongly suggests a relationship between sprinting and larger glutes, we can&#8217;t definitively say that sprinting causes glute growth based on the current data. Here&#8217;s why:<\/span><\/p>\n<ul>\n<li><b>Correlation vs. Causation<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Studies have shown that elite sprinters tend to have larger glutes, but this is a correlation. It doesn&#8217;t prove that sprinting alone causes their glutes to grow. Other factors, such as genetics, overall training regimens (including weightlifting), and nutrition, could also contribute to their larger glutes.<\/span><\/p>\n<ul>\n<li><b>Training Variables<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Elite sprinters typically engage in a variety of strength and conditioning exercises alongside sprinting. These exercises (e.g. squats, hip thrusts, deadlifts) are known to grow the glutes, so it&#8217;s hard to isolate sprinting as the sole factor.<\/span><\/p>\n<ul>\n<li><b>Reverse Causation<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It&#8217;s also possible that having naturally larger or stronger glutes makes someone better at sprinting (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9671592\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">), rather than sprinting making their glutes larger. This is a classic &#8220;chicken or egg&#8221; scenario.<\/span><\/p>\n<ul>\n<li><b>Biomechanics and Activation<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sprinting involves maximal glute activation (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11130056\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">), which is a key factor for muscle growth. However, without direct longitudinal studies measuring glute size before and after a sprinting-only program, we can&#8217;t definitively claim causation.<\/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=Treadmill_Glute_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69100\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-6-1024x640.png\" alt=\"treadmill glute workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-6.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-6-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-6.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-6-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>What We Can Say<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Sprinting likely contributes to glute development due to the high-intensity, explosive nature of the movement and the significant glute activation it requires.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Explosive exercises such as sprinting and plyometrics recruit a high percentage of fast-twitch muscle fibers, which are more prone to hypertrophy compared to slow-twitch fibers (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254620300764\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This makes them effective for building muscle size and strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the observed larger glutes in sprinters are likely the result of a combination of factors, rather than sprinting alone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In short, sprinting is probably a contributing factor to glute growth, but we can&#8217;t assume causation without more controlled studies.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/treadmill-benefits\/\">Treadmill Benefits: What It Does for Your Body<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Effective_Treadmill_Glute_Workout\"><\/span><b>What Is an Effective Treadmill Glute Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An effective treadmill workout for targeting your glutes combines incline walking, running, and short bursts of sprinting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a beginner-friendly workout plan to get you started:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Warm-Up_5_Minutes\"><\/span><b>Warm-Up (5 Minutes)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incline<\/b><span style=\"font-weight: 400;\">: 0%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Speed<\/b><span style=\"font-weight: 400;\">: 2.5-3 mph (comfortable walking pace)<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Start with an easy walk to loosen up your muscles, improve circulation, and prepare your body for more intense work (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/warm-up-cool-down\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Gradually increase the incline to 2% as the warm-up ends.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incline_Walking_10_Minutes\"><\/span><b>Incline Walking (10 Minutes)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incline<\/b><span style=\"font-weight: 400;\">: 8-12%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Speed<\/b><span style=\"font-weight: 400;\">: 3-3.5 mph<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Set the treadmill to a steep incline to engage your glutes with every step. Focus on keeping a steady pace and maintaining good posture. Keep your core tight and avoid leaning on the handrails to ensure your glutes do the work.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sprint_Intervals_8_Minutes\"><\/span><b>Sprint Intervals (8 Minutes)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incline<\/b><span style=\"font-weight: 400;\">: 4-6%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Speed<\/b><span style=\"font-weight: 400;\">: 6-8 mph (or faster if you&#8217;re comfortable)<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Alternate between 30 seconds of sprinting and 1 minute of walking at 2.5-3 mph. The incline adds resistance, which challenges your glutes, while sprinting activates fast-twitch muscle fibers essential for growth. Repeat for about 5-6 rounds.<\/span><\/li>\n<\/ul>\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=Treadmill_Glute_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69094\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-7-1024x640.png\" alt=\"treadmill glute workout\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-7-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-7-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Collage-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steady_Incline_Run_6_Minutes\"><\/span><b>Steady Incline Run (6 Minutes)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incline<\/b><span style=\"font-weight: 400;\">: 5-7%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Speed<\/b><span style=\"font-weight: 400;\">: 4-5.5 mph<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Run at a steady pace on a moderate incline. This phase works on both glute endurance and activation, giving your muscles a consistent burn.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cool-Down_5_Minutes\"><\/span><b>Cool-Down (5 Minutes)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incline<\/b><span style=\"font-weight: 400;\">: 0%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Speed<\/b><span style=\"font-weight: 400;\">: 2-2.5 mph<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Finish with a gentle walk to bring your heart rate down and allow your muscles to recover (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/warm-up-cool-down\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Use this time to stretch out your legs and focus on deep breaths.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While this workout is effective for glute activation and endurance, it may not provide sufficient resistance for significant hypertrophy. For optimal glute growth, combining treadmill workouts with strength training exercises like squats, hip thrusts, and deadlifts is recommended.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/treadmill-jogging-speed\/\">What Is a Treadmill Jogging Speed for Beginners?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_the_Treadmill_Better_than_Lifting_Weights_for_Glutes\"><\/span><b>Is the Treadmill Better than Lifting Weights for Glutes?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No, not entirely. Both treadmill workouts and weightlifting play different roles in building and shaping your glutes. Here&#8217;s how they compare, so you can choose what works best for your goals. <span data-sheets-root=\"1\">Our previous post goes into great detail about <strong><a href=\"https:\/\/betterme.world\/articles\/calisthenics-for-glutes\/\">calisthenics for glutes<\/a><\/strong>.<\/span><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_the_Treadmill_Works_for_Glutes\"><\/span><b>How the Treadmill Works for Glutes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The treadmill is great for activating your glute muscles, particularly when you use an incline (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/get-smart-about-treadmills\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Walking or running uphill forces your glutes to work harder to push your body forward and upward.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adding sprints on an incline targets fast-twitch muscle fibers (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8473039\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). These fibers are responsible for power and strength, which can lead to muscle growth (hypertrophy) over time (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00636.2019\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the resistance provided by a treadmill is limited. While it increases endurance and activates your glutes, it doesn\u2019t offer the kind of progressive overload needed for significant hypertrophy. Progressive overload means gradually increasing the difficulty of your workouts, like lifting heavier weights or adding more resistance. It\u2019s essential for significant muscle growth (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/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=Treadmill_Glute_Workout\"><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=\"\" 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<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weightlifting_for_Glutes\"><\/span><b>Weightlifting for Glutes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Weightlifting is the gold standard for building your glutes. Exercises such as squats, hip thrusts, lunges, and deadlifts provide targeted resistance. They allow you to precisely load the glute muscles with heavier weights, stimulating growth more effectively.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the main benefits of weightlifting is its ability to create mechanical tension. This happens when your muscles are forced to handle heavy loads, causing small muscle tears. When repaired, these tears help muscles grow bigger and stronger (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/10000\/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspx\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weightlifting also includes range of motion (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8067745\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). This refers to how much a muscle stretches and contracts during an exercise (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Range_of_Motion\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Movements such as deep squats stretch the glutes fully, maximizing engagement.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Combining_the_Two\"><\/span><b>Combining the Two<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The treadmill isn\u2019t better than lifting weights, but it\u2019s not useless either. They complement each other beautifully. Use the treadmill for cardio, glute activation, and endurance. Pair it with weightlifting for building size and strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a short incline treadmill warm-up to activate your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move on to 3-4 sets of squats, lunges, or hip thrusts to focus on hypertrophy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you want variety, finish with treadmill sprint intervals to work fast-twitch fibers.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If your goal is strength, size, and sculpted glutes, weightlifting is your best bet. However, the treadmill is a fantastic tool to add variety, boost endurance, and give your glutes some extra work. Instead of seeing them as competitors, use both for a balanced, effective training plan that delivers results.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_if_I_Do_the_Treadmill_Every_Day\"><\/span><b>What Happens if I Do the Treadmill Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Using the treadmill every day can be a great way to stay active, improve your heart health, and build a steady fitness habit. However, it&#8217;s not without its downsides.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros_of_Daily_Treadmill_Use\"><\/span><b>Pros of Daily Treadmill Use<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improves Cardiovascular Health<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Daily treadmill workouts strengthen your heart, improve blood circulation, and boost your endurance (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/cardiovascular-medicine\/articles\/10.3389\/fcvm.2019.00069\/full\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Even 20-30 minutes daily can make a difference.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Supports Weight Management<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Daily activity, especially moderate-intensity treadmill sessions, helps burn calories (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/387646804_An_Exploratory_Study_Comparing_the_Metabolic_Responses_between_the_12-3-30_Treadmill_Workout_and_Self-Paced_Treadmill_Running\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">) and can contribute to maintaining or losing weight over time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Mood<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Exercise releases endorphins, your body\u2019s natural feel-good chemicals (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9902068\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Using the treadmill every day may reduce stress and anxiety and improve your sleep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consistency Builds Habits<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Daily treadmill workouts help you establish a fitness routine. Once it becomes a habit, staying active feels much easier.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Convenience<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Exercising on a treadmill is weather-proof and requires minimal setup. This makes it easier to commit to daily workouts.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cons_of_Daily_Treadmill_Use\"><\/span><b>Cons of Daily Treadmill Use<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Risk of Overuse Injuries<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Repetitive motion from daily treadmill running can lead to overuse injuries, such as shin splints, knee pain, or stress fractures. These injuries occur when your body doesn\u2019t have enough time to recover (<\/span><a href=\"https:\/\/www.niams.nih.gov\/health-topics\/sports-injuries\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plateau in Progress<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Doing the same treadmill workout every day can lead to a plateau. Your body adapts and stops progressing, which may make your efforts less effective over time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mental Fatigue<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Doing the same activity repetitively can become monotonous. This may lead to burnout and reduced motivation to exercise over time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Missed Opportunities for Variety<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">By only using the treadmill, you may miss out on other forms of exercise such as strength training, which is essential for building muscle and improving overall fitness.<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <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=Treadmill_Glute_Workout\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Incorporate_Treadmill_Workouts_Safely_and_Effectively\"><\/span><b>How to Incorporate Treadmill Workouts Safely and Effectively<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mix Up Your Workouts<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Alternate between walking, jogging, running, and incline settings. Try interval training for variety and greater calorie burn. For example, alternate 1 minute of sprinting with 2 minutes of walking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take Rest Days or Active Recovery<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Even if you\u2019re working out daily, not every session needs to be intense. Use some days for light walking, stretching, or complete rest to give your body time to recover (<\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to Your Body<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Pay attention to any signs of overtraining, such as fatigue, joint pain, or trouble sleeping. If you feel sore or tired, take a break or reduce the intensity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Include Strength Training<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Complement treadmill workouts with strength exercises for a balanced routine. Strength training builds muscle, improves bone density, and enhances overall performance (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Invest in Proper Gear<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Wear supportive running shoes to reduce the risk of injuries. Replace them after every 300-500 miles to ensure proper cushioning and support.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Machine_Grows_Your_Glutes\"><\/span><b>What Machine Grows Your Glutes?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"1_Hip_Thrust_Machine\"><\/span><b>1. Hip Thrust Machine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This machine isolates the glutes better than almost any other exercise. It mimics the barbell hip thrust but with added stability, so you can focus on engaging the glutes.<\/span><\/p>\n<p><b>How to Use It:<\/b><span style=\"font-weight: 400;\"> Sit with your upper back resting against the pad and your feet planted firmly on the platform. Push through your heels, lift your hips, and squeeze your glutes at the top of the movement. Lower back down slowly.<\/span><\/p>\n<p><b>Why It Works:<\/b><span style=\"font-weight: 400;\"> This machine targets the gluteus maximus, the largest glute muscle, through hip extension. Adding weight over time helps build strength and size.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Leg_Press_Machine\"><\/span><b>2. Leg Press Machine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The leg press isn\u2019t just for quads. By adjusting your foot position, you can shift the focus to your glutes.<\/span><\/p>\n<p><b>How to Use It:<\/b><span style=\"font-weight: 400;\"> Place your feet higher on the platform and drive through your heels. Lower the platform slowly and press it back up without locking your knees.<\/span><\/p>\n<p><b>Why It Works:<\/b><span style=\"font-weight: 400;\"> The higher foot placement increases hip involvement, allowing the glutes to work harder during the exercise.<\/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=Treadmill_Glute_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69091\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Banner-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Banner-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Banner-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Banner-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Banner-1-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Banner-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Cable_Machine\"><\/span><b>3. Cable Machine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The versatility of cable machines makes them an excellent tool for glute isolation exercises such as kickbacks and abductions.<\/span><\/p>\n<p><b>How to Use It:<\/b><span style=\"font-weight: 400;\"> Attach an ankle strap to the cable. For glute kickbacks, stand facing the machine, lift one leg back, and squeeze your glutes at the top. For lateral abductions, stand sideways to the machine and lift your opposite leg outward.<\/span><\/p>\n<p><b>Why It Works:<\/b><span style=\"font-weight: 400;\"> Cable machines provide constant tension, which increases muscle activation during every part of the movement.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Glute_Bridge_Machine\"><\/span><b>4. Glute Bridge Machine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This machine is similar to the hip thrust machine, but it positions you slightly differently. It also targets the glutes by focusing on hip extension.<\/span><\/p>\n<p><b>How to Use It:<\/b><span style=\"font-weight: 400;\"> Sit on the machine, place your feet flat, and secure the padded bar over your hips. Push through your heels, lift your hips, and squeeze your glutes at the top. Lower back down slowly.<\/span><\/p>\n<p><b>Why It Works:<\/b><span style=\"font-weight: 400;\"> It provides stable support for heavy loads, enabling progressive overload for strengthening your glutes.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Smith_Machine\"><\/span><b>5. Smith Machine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Smith machine is great for exercises like squats and step-ups, as it provides guided movement and stability.<\/span><\/p>\n<p><b>How to Use It:<\/b><span style=\"font-weight: 400;\"> For squats, place the bar across your shoulders and stand with your feet shoulder-width apart. Lower into a squat, keeping the weight in your heels. Push back up and squeeze your glutes at the top.<\/span><\/p>\n<p><b>Why It Works:<\/b><span style=\"font-weight: 400;\"> The guided bar allows you to focus less on balance and more on proper form, increasing glute activation.<\/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=Treadmill_Glute_Workout\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77566\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/treadmill-4.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=\"Do_glutes_grow_from_running\"><\/span><strong>Do glutes grow from running?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Running, particularly on an incline or during sprints, helps activate the glutes. However, it\u2019s not as effective for significant muscle growth as resistance training exercises such as hip thrusts or squats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Explore the <a href=\"https:\/\/betterme.world\/articles\/best-bodyweight-glute-exercises\/\"><strong>b<\/strong><\/a><\/span><a href=\"https:\/\/betterme.world\/articles\/best-bodyweight-glute-exercises\/\"><b>est bodyweight glute exercises<\/b><\/a><span style=\"font-weight: 400;\"> that are designed to help beginners tone their glutes in our previous post.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_do_cardio_or_glutes_first\"><\/span><strong>Should I do cardio or glutes first?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Whether you do cardio or glutes first depends on your goal. If your goal is to improve muscle strength and size, you should start with your glutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this case, it is best to prioritize glutes before cardio, as you\u2019ll have more energy for strength-focused exercises. Doing cardio first may fatigue your muscles, which reduces the effectiveness of your glute workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you must do cardio first, a short 10-15 session is sufficient to activate your glutes without fatiguing them. However, if your main goal is to improve your cardiovascular endurance, then it would be best to start with cardio and move to glute-focused exercises after. This initial cardio helps keep your heart rate up for your strength workout and also allows you to put more energy towards the steady state cardio exercise of your choosing.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_30_minutes_of_daily_treadmill_exercise_enough\"><\/span><strong>Is 30 minutes of daily treadmill exercise enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">30 minutes of daily treadmill exercise can improve your cardiovascular fitness and help maintain your overall health (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9710390\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). For glute development, combine it with resistance exercises targeting the glutes for better results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re a beginner, this <\/span><a href=\"https:\/\/betterme.world\/articles\/walking-treadmill-workout\/\"><b>walking treadmill workout<\/b><\/a><span style=\"font-weight: 400;\"> is a great place to start.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_go_to_the_gym_just_for_the_treadmill\"><\/span><strong>Can I go to the gym just for the treadmill?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can. If the treadmill aligns with your fitness goals, such as improving endurance or burning calories, it can be an effective workout. However, adding strength training will ensure a more balanced routine.<\/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=Treadmill_Glute_Workout\" 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><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Treadmill glute workouts are a great way to activate and engage your glutes, particularly when running on an incline or incorporating sprint intervals. While they help improve endurance and calorie burn, they work best when they\u2019re paired with strength training exercises such as hip thrusts and squats for serious glute-building potential. A balanced approach that combines cardio and resistance training ensures better results, helping you achieve stronger, more sculpted glutes.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The glutes are one of the most powerful muscle groups in your body, driving athletic performance, improving posture, and protecting your lower back (1). So it makes sense that you&#8217;re pursuing: Growth &#8211; increasing the size of your gluteal muscles through proper training and progressive overload. Glute activation &#8211; waking up these muscles and ensuring [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":80446,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[56,263],"tags":[],"coauthors":[45],"class_list":["post-80445","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-butt-workouts","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>Beginner Treadmill Glute Workout for Maximum Activation and Definition - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 TREADMILL GLUTE WORKOUT \u27a4 can boost glute activation and endurance, particularly with incline runs or sprints. Discover how to use the treadmill effectively and why combining it with strength training is the key to seeing optimal results.\" \/>\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=\"Beginner Treadmill Glute Workout for Maximum Activation and Definition\" \/>\n<meta property=\"og:description\" content=\"\u2605 TREADMILL GLUTE WORKOUT \u27a4 can boost glute activation and endurance, particularly with incline runs or sprints. Discover how to use the treadmill effectively and why combining it with strength training is the key to seeing optimal results.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/\" \/>\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=\"article:modified_time\" content=\"2025-08-08T09:03:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-446-treadmill-glute-workout-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=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Beginner Treadmill Glute Workout for Maximum Activation and Definition\",\"dateModified\":\"2025-08-08T09:03:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/\"},\"wordCount\":2694,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-446-treadmill-glute-workout.png\",\"articleSection\":[\"Butt Workouts\",\"Treadmill\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The glutes are one of the most powerful muscle groups in your body, driving athletic performance, improving posture, and protecting your lower back (<\/span><a href=\\\"https:\/\/teachmeanatomy.info\/lower-limb\/muscles\/gluteal-region\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So it makes sense that you're pursuing:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Growth - <\/b><span style=\\\"font-weight: 400;\\\">increasing the size of your gluteal muscles through proper training and progressive overload.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Glute<\/b> <b>activation<\/b><span style=\\\"font-weight: 400;\\\"> - waking up these muscles and ensuring they work efficiently during exercises and everyday movements.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Glute<\/b> <b>definition<\/b><span style=\\\"font-weight: 400;\\\"> - bringing out the shape and tone of the muscles, often achieved by reducing fat and training with precision.<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Or even all of the above.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But here\u2019s the big question: can you turn to the treadmill to help you achieve these results? Walking, running, and incline training are often part of a good fitness routine, but how well do these activities target the glutes? Can the treadmill offer the activation and stimulus you need for real growth and definition?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">And if it can, what\u2019s the best way to structure a beginner-friendly treadmill workout to make it happen?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's what you need to know.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can You Build Your Glutes on a Treadmill?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The treadmill can trigger hypertrophy (muscle growth) to a limited extent. 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Discover how to use the treadmill effectively and why combining it with strength training is the key to seeing optimal results.","og_url":"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-08-08T09:03:40+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-446-treadmill-glute-workout-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":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Beginner Treadmill Glute Workout for Maximum Activation and Definition","dateModified":"2025-08-08T09:03:40+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/"},"wordCount":2694,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-446-treadmill-glute-workout.png","articleSection":["Butt Workouts","Treadmill"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The glutes are one of the most powerful muscle groups in your body, driving athletic performance, improving posture, and protecting your lower back (<\/span><a href=\"https:\/\/teachmeanatomy.info\/lower-limb\/muscles\/gluteal-region\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">So it makes sense that you're pursuing:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Growth - <\/b><span style=\"font-weight: 400;\">increasing the size of your gluteal muscles through proper training and progressive overload.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glute<\/b> <b>activation<\/b><span style=\"font-weight: 400;\"> - waking up these muscles and ensuring they work efficiently during exercises and everyday movements.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glute<\/b> <b>definition<\/b><span style=\"font-weight: 400;\"> - bringing out the shape and tone of the muscles, often achieved by reducing fat and training with precision.<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Or even all of the above.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But here\u2019s the big question: can you turn to the treadmill to help you achieve these results? Walking, running, and incline training are often part of a good fitness routine, but how well do these activities target the glutes? Can the treadmill offer the activation and stimulus you need for real growth and definition?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">And if it can, what\u2019s the best way to structure a beginner-friendly treadmill workout to make it happen?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's what you need to know.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can You Build Your Glutes on a Treadmill?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The treadmill can trigger hypertrophy (muscle growth) to a limited extent. It all depends ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/","url":"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/","name":"Beginner Treadmill Glute Workout for Maximum Activation and Definition - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/treadmill-glute-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-446-treadmill-glute-workout.png","dateModified":"2025-08-08T09:03:40+00:00","description":"\u2605 TREADMILL GLUTE WORKOUT \u27a4 can boost glute activation and endurance, particularly with incline runs or sprints. 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