Best Glute Gains: How Much Incline On A Treadmill For Glutes?

Want stronger and rounder glutes? Strong glutes not only look good but also improve posture, athletic performance, and help prevent injuries.

If you’ve been searching for a way to target your glutes, you might be surprised to learn that the treadmill can be an excellent tool for a glute workout. 

But what’s the secret?

It all comes down to your inclination. 

How much you need will depend on your current fitness levels and goals.

Here we will answer all your questions about glute training on a treadmill. 

From basic glute anatomy to the best incline to use on a treadmill, we will cover everything to give you strong glutes.

Can You Build Muscle On A Treadmill?

When people think of treadmills, they think of cardio or weight loss. 

But does incline on a treadmill build glutes?

The short answer is yes, but there’s a catch: it all depends on the incline you’re using.

Walking or running with an incline mimics the mechanics of climbing a hill, which is an activity that activates the glutes more than flat surface movements do.

But keep in mind that building muscle requires progressive overload, meaning you’ll need to constantly challenge your glutes by increasing the incline, speed, or resistance. 

While the treadmill alone won’t make your glutes “pop” like weighted squats do, it’s a valuable addition to any glute-focused fitness plan.

Glute Anatomy

Before we get into the details of incline settings and glute treadmill workouts, it’s helpful to understand how your glutes work.

The glutes are a group of 3 muscles:

• Gluteus Maximus: The largest of the three, primarily responsible for hip extension and creating that rounded shape.
• Gluteus Medius: Located on the outer hip, it helps stabilize and facilitate side-to-side movements of the leg.
• Gluteus Minimus: The smallest muscle underneath the gluteus medius aids in stability and internal rotation

Incline treadmill workouts target these muscles by promoting hip extension and activating them with each step. Engage your glutes properly, and you’ll get closer to that toned, lifted look you’re after.

Benefits Of Incline Treadmill Workouts For Glutes

Why choose an incline treadmill glute workout over other butt workouts? 

Here are 6 key benefits of using a treadmill:

1. Muscle Activation: Incline walking increases the engagement of the gluteus maximus by forcing your hips to extend with each step (1).
2. Improved Posture: Walking or running uphill helps maintain a neutral spine alignment, promoting better posture. Strong glute muscles also provide essential support to your lower back and pelvis (4).
3. Cardiovascular Fitness: Incline treadmill workouts improve both cardiovascular health and lower body strength.
4. Low-Impact Alternative: For those who want to avoid the high impact of traditional running, incline walking is a great low-impact alternative that still helps strengthen and tone the glutes.
5. Calorie Burn: Incline walking or running burns a lot of calories since it increases the effort required to move your body upward. It’s a great way to target multiple goals, such as fat loss and glute strengthening, all in one workout.

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How Do I Activate My Glutes On A Treadmill?

You need to activate your glutes properly to achieve the gains you’re looking for. 

Here are some quick tips to help you activate them:

• Focus on Your Heel Strike: Push off with your heels, not your toes.

This movement recruits your glutes more effectively.

• Engage Your Core: Stabilize your core during incline walking or running to ensure proper movement patterns that target your glutes.
• Slow It Down: A moderate speed (around 2.5–4.0 mph) gives your glutes more time under tension, promoting better activation.

Read more: Treadmill Weight Loss: Effective Strategies and Workouts

Setting The Right Incline For Glutes

How much incline is enough to target your glutes? It depends on your fitness level and goals:

• Beginner: Start with a 5-7% incline to focus on form.
• Intermediate: Gradually increase to 10-12% incline.
• Advanced: Tackle steeper inclines of 13-15% for maximum glute engagement.

Remember, steeper doesn’t always mean better. Start where you feel challenged but comfortable and incrementally increase the incline over time.

Proper Form And Technique

Good form is essential for both safety and effectiveness. 

Here are some tips to prevent any injuries: 

• Don’t Hold the Rails: Holding onto the treadmill reduces glute activation.

Swing your arms naturally to maintain your form.

• Proper Posture: Keep your torso upright, shoulders back, and gaze forward.

Avoid leaning forward as this takes the load off the glutes.

• Shorten Your Stride: Focus on shorter, controlled steps.

This focus prevents overstriding and engages the correct muscles.

Is Uphill Or Downhill Better For Glutes?

Uphill walking or running targets the glutes directly. Downhill walking works the quads. 

So, it all comes down to what muscle group you want to work on.

What Incline Walk Is Best for Buttocks?

For example, incline walking or running are excellent “under butt workouts.”

Downhill movements can still play a role in a balanced workout, as they improve eccentric control in your leg muscles, but they should not replace uphill training if your main goal is to make your glutes bigger.

What Are The Disadvantages Of The Incline On A Treadmill?

While incline training is practical, it’s not for everyone.

Here are some drawbacks to consider before you try this workout:

• Risk of Overuse Injuries: Frequent incline walking can strain your Achilles tendon and calves if you don’t allow for proper recovery.
• Lower Back Pain: Leaning forward with incorrect form can put too much stress on your lower back.
• Not Equivalent to Strength Training: While incline walking is excellent for toning, it doesn’t provide the same muscle-building stimulus as heavy resistance exercises.

If you experience pain while using a treadmill, consult a healthcare professional. 

They can guide you on what type of workout is best for you based on your goals and needs.

Sample Incline Treadmill Workouts For Glutes

If you want to try an incline treadmill but don’t know where to start, here are some killer treadmill glute workouts to try. 

Remember to start slow and increase intensity progressively.

• Beginner (20 minutes)

Warm-Up (5 mins): Walk at 3.0 mph on a 2% incline.

Main Set (10 mins): Walk at 3.5 mph on 7% incline.

Cool-Down (5 mins): Walk at 2.5 mph on a flat surface.

• Intermediate (30 minutes)

Warm-Up (5 mins): Walk at 3.0 mph on a 3% incline.

Main Set (20 mins): Walk 2 mins on 10% incline and 3 mins on 7% incline.

Cool-Down (5 mins): Decrease speed and incline.

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• Advanced (40 minutes)

Warm-Up (5 mins): Walk at 3.5 mph on a 5% incline.

Main Set (30 mins): Run 1 min at 15% incline (5.5 mph) and 2 mins walking at 10% incline (3.5 mph).

Cool-Down (5 mins): Walk at 2.5 mph, with a decreasing incline.

Adjust according to your current fitness level, and consult with a healthcare professional before starting treadmill workouts.

Read more: Do These Glute Isolation Exercises at Home and Fire up Your Glutes

Food To Build Your Glutes

While workouts are essential for building and strengthening your glutes, they are only half the equation.

For glute growth and improvement, your body needs:

• Adequate energy
• Nutrients to repair and build muscle tissue

Maintain a calorie intake that supports muscle development (3) and ensure your diet is rich in high-quality protein (2).

So, if you want to build those glutes, you need to eat a balanced diet.

Besides calories, proteins also play a key role in muscle development. 

Proteins, composed of amino acids, are the building blocks your muscles need for recovery and growth after intense workout sessions.

Include protein-rich foods such as lean meats, eggs, dairy products, legumes, and plant-based options like tofu and lentils.

Combining your workout routine with proper nutrition will optimize your results and help you achieve stronger, more defined glutes.

Additional Tips

Here are some additional tips to consider to get the most out of your treadmill workouts.

• Wear Supportive Footwear: Choose shoes designed for walking or running to prevent foot fatigue or injuries.
• Warm-Up and Cool-Down: Don’t skip these! They help prevent injury and improve performance.
• Don’t Forget About Resistance Training: Pair your incline treadmill workouts with strength exercises to maximize glute gains.

Frequently Asked Questions

• Are stairs or a treadmill better for the glutes?

Both options can target your glutes, but your choice will depend on your goals. 

Stairs have a steeper, more concentrated workout that can directly emphasize your glutes and legs with each step. On the other hand, a treadmill with an incline offers better control over speed and duration, which may lead to a more consistent workout that targets the glutes over time. 

• What happens if I climb 100 stairs every day?

Climbing 100 daily stairs may strengthen your glutes, and also your hamstrings and calves. It also helps improve your cardiovascular endurance. Over time, this can lead to improved muscle tone, better weight management, and increased overall stamina. 

• Is it OK to do an incline treadmill every day?

Yes! Usually, using an incline treadmill is generally safe. However, make sure you listen to your body to avoid overtraining. 

• Is a level 10 incline on a treadmill enough to grow glutes?

Yes, for some, a level 10 incline can be an effective way to build your glutes. 

However, to maximize your gains, make sure it’s combined with strength training and a healthy diet.

The Bottom Line

Incline treadmill workouts are a great way to strengthen and shape your glutes and overall fitness. By knowing the right incline, proper form, and effective routines, you can take your glute training to the next level.

Looking for more ways to crush your glute goals? 

Combine your treadmill routine with some of the best glute exercises, like squats and hip thrusts, to see faster results.