An Uphill Butt Workout on a Treadmill

Raising the incline on your treadmill is an effective way to burn calories and develop strong glutes. By changing the angle of the treadmill to simulate hills, you force your butt muscles to work harder than on flat surfaces. More than just glute strength, the results of an uphill butt workout on a treadmill also include a higher calorie burn, more muscular legs and increased running speed.

  1. Warmup

    • For your uphill butt workout, start with a short warmup at an easy pace and a zero-percent incline. This stimulates blood flow, raises your heart rate and prepares your body for activity. By easing into the activity with three to five minutes of casual running, you loosen up your legs and decrease your risk of injury during the workout.

    Workout

    • After finishing your warmup, begin your uphill butt workout by increasing to a slight incline. Instead of immediately advancing to a steep grade, which can lead to injuries, set the treadmill to a 1- or 2-percent incline for one minute and then increase to a 3- or 4-percent incline for the next minute. Return to a flat grade for a one-minute recovery and then perform a series of hill intervals. For each interval, run at a higher incline for two minutes and then return to a zero-percent grade for one minute. Repeat this cycle as many times as you choose with a minimum of four before beginning your cool down.

    Cool Down

    • Once you’ve completed your hill intervals and challenged your glutes, begin your cool down. Lower your incline to zero and decrease your speed to a casual pace for three minutes. Cooling down helps prevent muscle soreness and injuries and also promotes healthy blood circulation. After your three minutes are up, dismount the treadmill and perform five to 10 minutes of gentle stretching, making sure to target your glutes. Finish your workout by refueling your body with proper hydration and food.

    Workout Variations

    • You can customize your uphill butt workout by changing your pace, grade and interval duration. Keeping the same interval routine, you can substitute walking for running and still build the strength of your glutes. Make the workout a combination by walking during recovery minutes and running the inclines. If you are new to exercising, start with 1- and 3-percent inclines and reverse the interval durations to include single-minute hills and two-minute recoveries. Remain at this level for your first week and gradually increase the level of difficulty. Always consult your physician before beginning any new exercise or workout routine.