Last Updated on June 16, 2022 by Femniqe
First thing, walking is very good for you, there’s no doubt about it.
But, if your main goal is to get a bigger butt then walking isn’t the strategy. Instead you need glute-focused exercises that push the glutes to its limit.
For your bum to grow, you’ll need resistance-based exercises that force the glutes to adapt to the stress and grow bigger.
In this quick guide, you’ll learn what you can do instead of regular walks and which glute-targeting exercises will add size to your glutes.
Most of us walk every day, whether it be to pick up some items from the grocery store or walking home from work. But when it comes to a serious glute-building plan, is walking good for your bum? Unfortunately no, that will not grow your glutes.
Does Walking Make Your Bum Bigger Or Smaller?
Here’s the thing, walking is basically cardio and cardio-based workouts like walking done daily in excess will make your glutes become smaller.
If you want to build your glutes and have a fuller and rounder bum, walking shouldn’t be the main focus of your workout plan.
This is because during walking you’re not actively engaging your glute muscles with every step. Although there are exercises you can do to engage your glute muscles during a walk, they are not as effective as other methods.
If you’re looking for a low-impact way to tone your lower body and burn calories, walking is a great choice.
Do This Instead If You Want To Build Glutes With Walking
– Use A Stairmaster Machine
If you really want to combine the benefits of walking but still build your glutes, start using the Stairmaster machine.
Your glutes will get the required resistance needed for growth while getting your cardio session.
In this video below look at great walking variations you can do to grow your glutes:
– Regularly Squeeze Your Glutes
Regular squeezing of the glutes is a great way to engage them. Engage your glutes periodically while you walk to keep them active and help you burn calories.
Not only does this help prevent “Dormant butt syndrome” but it can also help involve your glutes in the exercise.
– Choose Challenging Hilly Terrains
If you walk on hilly routes your glutes will experience more resistance which is good.
This will cause your legs to engage your glutes more for support. Another great surface for engaging the glutes whilst walking is sand because the irregular texture demands more balance from the body.
Does Walking Tone Your Legs And Bum?
Walking is a great low-impact exercise for toning your legs, but if you’re looking to grow your bum, you’ll need to do some targeted exercises.
Shaping your bum with exercise is a long process, but by isolating and targeting the glute muscles, you can eventually achieve the results you want.
5 Glute-Focused Exercises That Will Grow Your Bum
1. Glute bridge
A glute bridge is a great move to grow your glutes.
This exercise is also great for improving your hip mobility and range of motion. You can do this bodyweight exercise at home with no equipment.
Here’s how to do a glute bridge:
- Lie flat on your back with your feet flat on the ground and your knees bent
- Drive your heels into the ground and lift your hips up towards the ceiling, contracting your glutes at the top of the movement
- Hold the contraction for a second or two, then slowly lower your hips back down to the starting position
- Repeat for 8-12 reps
If you find the bodyweight glute bridge too easy, you can make it more challenging by placing a weight on your lower body.
For example, you can hold a dumbbell in your lap or place a weighted plate on your lower abdomen.
2. Hip Thrust
If you are looking for an exercise that will help you build round, strong and powerful glutes, then look no further than the hip thrust.
This exercise is a favorite among strength coaches and athletes for its ability to build lower-body strength and power.
The hip thrust is a movement that is performed by sitting on the ground with your back against a bench or box.
From this position, you drive your heels into the ground and thrust your hips up into the air, extending at the hips until your thighs and torso are in line with each other.
To make sure you are doing the hip thrust correctly, here are a few key points to keep in mind:
- Sit on the ground with your back against a bench or box, feet flat on the ground
- Drive your heels into the ground and thrust your hips up into the air, extending at the hips until your thighs and torso are in line with each other
- Squeeze your glutes at the top of the movement for one second
- Lower your hips back to the starting position and repeat for 8-12 reps
You can do this exercise with just your bodyweight or with added weight for added resistance. Give it a try and see how it can help you build strong lower-body strength and power.
3. The Glute-Dominant Bulgarian Split Squat
The Bulgarian split squat is a great exercise to build your upper glutes, leg strength and stability. It is also a good exercise to help prevent injuries.
Here is the proper way to do Bulgarian split squat:
- Start by standing in a split stance with your left foot forward and your right foot back
- Place your left hand on your left thigh and your right hand on your right shoulder
- Keeping your torso upright, lower your body down until your right knee is close to the ground
- Go back up to the starting position
- Repeat the exercise for the desired number of repetitions and then switch legs
4. Fire Hydrant
Another classic glute-building exercise that just works.
Most people don’t know how to do the Fire Hydrant exercise correctly. Here are step-by-step instructions on how to do this great butt and thigh toning move correctly.
- Start on all fours with your hands under your shoulders and your knees under your hips
- Keeping your core engaged, lift your right leg up to the side, keeping your thigh parallel to the ground
- Hold for a count of two and then slowly lower your leg back to the starting position
- Repeat with your left leg
- Continue alternating legs for a total of 20 reps
5. Single Leg Bridge
The single leg bridge exercise is a sure-fire way to work the glute muscles
Here’s how to do it:
- Lie on your back with your knees bent and feet flat on the ground
- Lift one leg off the ground and extend it straight out in front of you
- Keeping your other leg bent, press your heel into the ground and lift your hips off the ground, creating a bridge with your body
- Hold for a few seconds, then lower your hips back to the starting position
- Repeat on the other side
Walking has many benefits for the mind and body, but it is not the best way to grow bigger and rounder glutes.
What you need to do is a combination of targeted glute exercises that will hit the glutes from various angles for a fuller and rounder look.