Does Running Make Your Butt Bigger?

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We get this question a lot.

And it’s a good one because it’s good to know how a workout affects you aesthetically.

Running is normally considered a cardio workout, and it very effective for those who want to lose excess body fat.

Does it make my butt smaller?

It depends on what type of cardio you’re doing.

For example, sprinting (short bursts) will definitely help to build a muscular physique, including your gluteus.

Have you ever seen one of those 100m Olympics female sprinters?

They all have some powerful lower body muscles ranging from calves, thighs and butt.

A sprinter has to do HIIT and strength training in order to build those muscles.

But if you look on the other hand, notice the difference between a long distance runner and Olympic sprinter.

The long-distance runner is more thinner and have less muscle mass but is very lean. This is because when they’re running for hours, it causes the body to eat away at it’s own muscles.

This process is know as Catabolism. The body eats the muscle tissue and uses it as a source of fuel.

But don’t worry, you don’t have to become an Olympic sprinter to get big firm glutes.

Running is ideal for weight loss

As mentioned earlier, running is one of the most efficient ways to increase calorie burn and lose weight.

Depending on your fitness level you can burn as much as 1000 cal in a single hour of running.

HIIT Running for Bigger Butt

One good example of HIIT running is running uphill, as it will require greater strength and push-off from the ground, then just running on the flat ground.

Doing this compound movement will definitely work your thighs and booty muscles.

You basically challenge the lower body muscles by going up an inclined hill.

Especially when doing repeated sprints up a short steep hill as opposed to just going over slower, longer runs off the hilly terrain.

The point is, the steeper the hill is, the more growth you’ll see in your muscles.

Sprinting = Bigger Butt

When you jog or run, it does very little for your butt and it’s not as effective as sprinting.

The reason why it works so well is because it’s an explosive movement that fosters the quick yet hard contractions of your butt muscles.

As opposed to other activities, when you sprint it will improve your overall lower body muscles.

If you think you need to hire some expensive coach to do sprinting, think again.

It’s something that anyone with an average fitness level can do and improve.

Even celebrities like Jessica Biel and Scarlett Johansson do sprinting.

Before you start

For you to get the maximum results out of sprinting make sure that you relax your shoulders while you’re running and keep in mind that you should limit the contact of your feet to the ground as much as possible.

These simple body mechanics can result in growing a bigger and sexier butt.

One thing you should bear in mind is that you should not just depend on HIIT running to grow your butt.

You want to include bodyweight workouts and strength training after each running session.

This will ensure that you’re building your butt muscles bigger while you’re burning calories.

3 Exercises To Improve Your Sprint Mechanics

In the video below, Kay Wheeler explains 3 moves you can do to activate your lower body to maximize your sprinting workouts.



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Kim Nyuem
Lead editor here at Femniqe and a fitness addict that finds blueberries irresistible! 🙂
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