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Does Running Make Your Butt Smaller or Bigger? (The Truth)

Last Updated on July 29, 2022 by Femniqe


We get this question a lot and it’s a good one because it’s good to know how a workout affects you aesthetically.

But does running make your butt smaller? Yes, when done excessively.

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

That being said sprinting which is very different from causal running can help grow your glutes.

The Truth About Whether Does Running Make Your Butt Smaller

Does Running Make Your 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 calories in a single hour of running.

It is a high-intensity cardio workout that helps burn calories and promote weight loss. Plus, running (when done correctly) is a low-impact exercise, meaning it is easy on the joints and muscles. This makes it an ideal workout for anyone who wants lose some pounds.

Here are some things to keep in mind before starting:

  • Make to start slow and gradually increase your mileage. Doing too much too soon will work against you as you’ll risk injury.
  • Get a good durable good pair of running shoes. This will help protect your feet and legs from the impact of running.
  • Use a realistic running schedule that you know can stick to. Make sure to allow for rest days so your body can recover.
  • Incorporate other forms of exercise into your routine. Strength training and yoga are great complement to running.
  • Don’t forget to stay in a calorie deficit.. Running will only help you lose weight if you’re consuming fewer calories than you’re burning.

Instead Do 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 Does Make Your Butt Bigger

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.

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 rounder 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 To Help Grow Your Butt Bigger

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

So Does Running Make Your Butt Smaller?

Yes, when done too much. Instead do short bursts of sprinting which will help you develop powerful glutes that stand out.

Make sure to use some of the techniques discussed in the video above to maximize your results.

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