Take a 1-min quiz to get a Treadmill Weight Loss Plan! Male Female

Beginner Treadmill Glute Workout for Maximum Activation and Definition

The glutes are one of the most powerful muscle groups in your body, driving athletic performance, improving posture, and protecting your lower back (1).

So it makes sense that you’re pursuing:

  • Growth – increasing the size of your gluteal muscles through proper training and progressive overload.
  • Glute activation – waking up these muscles and ensuring they work efficiently during exercises and everyday movements.
  • Glute definition – bringing out the shape and tone of the muscles, often achieved by reducing fat and training with precision.

Or even all of the above.

But here’s the big question: can you turn to the treadmill to help you achieve these results? Walking, running, and incline training are often part of a good fitness routine, but how well do these activities target the glutes? Can the treadmill offer the activation and stimulus you need for real growth and definition?

And if it can, what’s the best way to structure a beginner-friendly treadmill workout to make it happen?

Here’s what you need to know.

Can You Build Your Glutes on a Treadmill?

The treadmill can trigger hypertrophy (muscle growth) to a limited extent. It all depends on what you’re using it for and how you’re using it.

Walking, particularly uphill or on an incline, can engage your glutes more effectively (2). However, walking alone doesn’t typically provide the resistance or intensity needed for significant muscle growth.

Running, particularly sprinting, activates the glutes more than walking (3). Sprinting involves explosive power, which can help build muscle. However, long-distance running tends to focus more on endurance and may not lead to noticeable glute growth. If you’re curious about walking treadmill workout, check out our earlier article.

What Is the Best Treadmill Exercise to Grow Glutes?

Sprinting on the treadmill may have a more significant impact on glute growth than walking or running at a steady pace (3).

Direct experimental studies measuring glute size before and after a sprinting-only intervention are limited. Most of the evidence comes from cross-sectional studies (comparing sprinters to non-sprinters) and biomechanical analyses showing the high activation of the glutes during sprinting. To learn more about the best bodyweight glute exercises, check out our in-depth article on the topic.

Here’s what we know:

  • Elite Sprinters Have Larger Glutes

A study from Loughborough University found that elite sprinters had significantly larger gluteus maximus muscles compared to sub-elite sprinters and untrained individuals. The gluteus maximus size was 45% larger in elite sprinters, and this muscle size explained 44% of the variability in sprint performance (4).

While this study doesn’t directly prove that sprinting causes glute growth, it strongly suggests that sprinting is associated with larger glutes, most likely due to the high levels of activation and force production required during sprints.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

  • Sprinting Triggers Maximal Muscle Activation

Sprinting involves maximal contraction of the glutes during the ground contact phase, which is essential for generating power and speed (5). This high-intensity activation can stimulate muscle hypertrophy, especially when combined with progressive overload (e.g. sprinting faster or adding resistance such as sleds or hills).

Furthermore, explosive exercises recruit a high percentage of fast-twitch muscle fibers, which are more prone to hypertrophy compared to slow-twitch fibers (6). This makes them potentially effective for building muscle size and strength.

Sprinting, as a high-intensity, explosive activity, likely contributes to muscle growth by:

  • Maximally activating the glutes during ground contact.
  • Recruiting fast-twitch muscle fibers.
  • Stimulating adaptations in power and strength.

  • Anecdotal Evidence

Coaches and athletes often observe glute development in sprinters, particularly when sprinting is combined with strength training. Sprinting recruits muscle fibers that aren’t typically activated during other exercises, which may contribute to muscle growth.

Note:

While the evidence strongly suggests a relationship between sprinting and larger glutes, we can’t definitively say that sprinting causes glute growth based on the current data. Here’s why:

  • Correlation vs. Causation

Studies have shown that elite sprinters tend to have larger glutes, but this is a correlation. It doesn’t prove that sprinting alone causes their glutes to grow. Other factors, such as genetics, overall training regimens (including weightlifting), and nutrition, could also contribute to their larger glutes.

  • Training Variables

Elite sprinters typically engage in a variety of strength and conditioning exercises alongside sprinting. These exercises (e.g. squats, hip thrusts, deadlifts) are known to grow the glutes, so it’s hard to isolate sprinting as the sole factor.

  • Reverse Causation

It’s also possible that having naturally larger or stronger glutes makes someone better at sprinting (7), rather than sprinting making their glutes larger. This is a classic “chicken or egg” scenario.

  • Biomechanics and Activation

Sprinting involves maximal glute activation (8), which is a key factor for muscle growth. However, without direct longitudinal studies measuring glute size before and after a sprinting-only program, we can’t definitively claim causation.

What We Can Say

Sprinting likely contributes to glute development due to the high-intensity, explosive nature of the movement and the significant glute activation it requires.

Explosive exercises such as sprinting and plyometrics recruit a high percentage of fast-twitch muscle fibers, which are more prone to hypertrophy compared to slow-twitch fibers (9). This makes them effective for building muscle size and strength.

However, the observed larger glutes in sprinters are likely the result of a combination of factors, rather than sprinting alone.

In short, sprinting is probably a contributing factor to glute growth, but we can’t assume causation without more controlled studies.

Read more: Treadmill Benefits: What It Does for Your Body

What Is an Effective Treadmill Glute Workout?

An effective treadmill workout for targeting your glutes combines incline walking, running, and short bursts of sprinting.

Here’s a beginner-friendly workout plan to get you started:

Warm-Up (5 Minutes)

  • Incline: 0%
  • Speed: 2.5-3 mph (comfortable walking pace)
    Start with an easy walk to loosen up your muscles, improve circulation, and prepare your body for more intense work (10). Gradually increase the incline to 2% as the warm-up ends.

Incline Walking (10 Minutes)

  • Incline: 8-12%
  • Speed: 3-3.5 mph
    Set the treadmill to a steep incline to engage your glutes with every step. Focus on keeping a steady pace and maintaining good posture. Keep your core tight and avoid leaning on the handrails to ensure your glutes do the work.

Sprint Intervals (8 Minutes)

  • Incline: 4-6%
  • Speed: 6-8 mph (or faster if you’re comfortable)
    Alternate between 30 seconds of sprinting and 1 minute of walking at 2.5-3 mph. The incline adds resistance, which challenges your glutes, while sprinting activates fast-twitch muscle fibers essential for growth. Repeat for about 5-6 rounds.

Steady Incline Run (6 Minutes)

  • Incline: 5-7%
  • Speed: 4-5.5 mph
    Run at a steady pace on a moderate incline. This phase works on both glute endurance and activation, giving your muscles a consistent burn.

Cool-Down (5 Minutes)

  • Incline: 0%
  • Speed: 2-2.5 mph
    Finish with a gentle walk to bring your heart rate down and allow your muscles to recover (10). Use this time to stretch out your legs and focus on deep breaths.

While this workout is effective for glute activation and endurance, it may not provide sufficient resistance for significant hypertrophy. For optimal glute growth, combining treadmill workouts with strength training exercises like squats, hip thrusts, and deadlifts is recommended.

Read more: What Is a Treadmill Jogging Speed for Beginners?

Is the Treadmill Better than Lifting Weights for Glutes?

No, not entirely. Both treadmill workouts and weightlifting play different roles in building and shaping your glutes. Here’s how they compare, so you can choose what works best for your goals. Our previous post goes into great detail about calisthenics for glutes.

How the Treadmill Works for Glutes

The treadmill is great for activating your glute muscles, particularly when you use an incline (11). Walking or running uphill forces your glutes to work harder to push your body forward and upward.

Adding sprints on an incline targets fast-twitch muscle fibers (6). These fibers are responsible for power and strength, which can lead to muscle growth (hypertrophy) over time (12).

However, the resistance provided by a treadmill is limited. While it increases endurance and activates your glutes, it doesn’t offer the kind of progressive overload needed for significant hypertrophy. Progressive overload means gradually increasing the difficulty of your workouts, like lifting heavier weights or adding more resistance. It’s essential for significant muscle growth (13).

Weightlifting for Glutes

Weightlifting is the gold standard for building your glutes. Exercises such as squats, hip thrusts, lunges, and deadlifts provide targeted resistance. They allow you to precisely load the glute muscles with heavier weights, stimulating growth more effectively.

One of the main benefits of weightlifting is its ability to create mechanical tension. This happens when your muscles are forced to handle heavy loads, causing small muscle tears. When repaired, these tears help muscles grow bigger and stronger (14).

Weightlifting also includes range of motion (15). This refers to how much a muscle stretches and contracts during an exercise (16). Movements such as deep squats stretch the glutes fully, maximizing engagement.

Combining the Two

The treadmill isn’t better than lifting weights, but it’s not useless either. They complement each other beautifully. Use the treadmill for cardio, glute activation, and endurance. Pair it with weightlifting for building size and strength.

For example:

  • Start with a short incline treadmill warm-up to activate your glutes.
  • Move on to 3-4 sets of squats, lunges, or hip thrusts to focus on hypertrophy.
  • If you want variety, finish with treadmill sprint intervals to work fast-twitch fibers.

If your goal is strength, size, and sculpted glutes, weightlifting is your best bet. However, the treadmill is a fantastic tool to add variety, boost endurance, and give your glutes some extra work. Instead of seeing them as competitors, use both for a balanced, effective training plan that delivers results.

What Happens if I Do the Treadmill Every Day?

Using the treadmill every day can be a great way to stay active, improve your heart health, and build a steady fitness habit. However, it’s not without its downsides.

Pros of Daily Treadmill Use

  1. Improves Cardiovascular Health
    Daily treadmill workouts strengthen your heart, improve blood circulation, and boost your endurance (17). Even 20-30 minutes daily can make a difference.
  2. Supports Weight Management
    Daily activity, especially moderate-intensity treadmill sessions, helps burn calories (18) and can contribute to maintaining or losing weight over time.
  3. Improved Mood
    Exercise releases endorphins, your body’s natural feel-good chemicals (19). Using the treadmill every day may reduce stress and anxiety and improve your sleep.
  4. Consistency Builds Habits
    Daily treadmill workouts help you establish a fitness routine. Once it becomes a habit, staying active feels much easier.
  5. Convenience
    Exercising on a treadmill is weather-proof and requires minimal setup. This makes it easier to commit to daily workouts.

Cons of Daily Treadmill Use

  1. Risk of Overuse Injuries
    Repetitive motion from daily treadmill running can lead to overuse injuries, such as shin splints, knee pain, or stress fractures. These injuries occur when your body doesn’t have enough time to recover (20).
  2. Plateau in Progress
    Doing the same treadmill workout every day can lead to a plateau. Your body adapts and stops progressing, which may make your efforts less effective over time.
  3. Mental Fatigue
    Doing the same activity repetitively can become monotonous. This may lead to burnout and reduced motivation to exercise over time.
  4. Missed Opportunities for Variety
    By only using the treadmill, you may miss out on other forms of exercise such as strength training, which is essential for building muscle and improving overall fitness.

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

How to Incorporate Treadmill Workouts Safely and Effectively

  1. Mix Up Your Workouts
    Alternate between walking, jogging, running, and incline settings. Try interval training for variety and greater calorie burn. For example, alternate 1 minute of sprinting with 2 minutes of walking.
  2. Take Rest Days or Active Recovery
    Even if you’re working out daily, not every session needs to be intense. Use some days for light walking, stretching, or complete rest to give your body time to recover (21).
  3. Listen to Your Body
    Pay attention to any signs of overtraining, such as fatigue, joint pain, or trouble sleeping. If you feel sore or tired, take a break or reduce the intensity.
  4. Include Strength Training
    Complement treadmill workouts with strength exercises for a balanced routine. Strength training builds muscle, improves bone density, and enhances overall performance (22).
  5. Invest in Proper Gear
    Wear supportive running shoes to reduce the risk of injuries. Replace them after every 300-500 miles to ensure proper cushioning and support.

What Machine Grows Your Glutes?

1. Hip Thrust Machine

This machine isolates the glutes better than almost any other exercise. It mimics the barbell hip thrust but with added stability, so you can focus on engaging the glutes.

How to Use It: Sit with your upper back resting against the pad and your feet planted firmly on the platform. Push through your heels, lift your hips, and squeeze your glutes at the top of the movement. Lower back down slowly.

Why It Works: This machine targets the gluteus maximus, the largest glute muscle, through hip extension. Adding weight over time helps build strength and size.

2. Leg Press Machine

The leg press isn’t just for quads. By adjusting your foot position, you can shift the focus to your glutes.

How to Use It: Place your feet higher on the platform and drive through your heels. Lower the platform slowly and press it back up without locking your knees.

Why It Works: The higher foot placement increases hip involvement, allowing the glutes to work harder during the exercise.

3. Cable Machine

The versatility of cable machines makes them an excellent tool for glute isolation exercises such as kickbacks and abductions.

How to Use It: Attach an ankle strap to the cable. For glute kickbacks, stand facing the machine, lift one leg back, and squeeze your glutes at the top. For lateral abductions, stand sideways to the machine and lift your opposite leg outward.

Why It Works: Cable machines provide constant tension, which increases muscle activation during every part of the movement.

4. Glute Bridge Machine

This machine is similar to the hip thrust machine, but it positions you slightly differently. It also targets the glutes by focusing on hip extension.

How to Use It: Sit on the machine, place your feet flat, and secure the padded bar over your hips. Push through your heels, lift your hips, and squeeze your glutes at the top. Lower back down slowly.

Why It Works: It provides stable support for heavy loads, enabling progressive overload for strengthening your glutes.

5. Smith Machine

The Smith machine is great for exercises like squats and step-ups, as it provides guided movement and stability.

How to Use It: For squats, place the bar across your shoulders and stand with your feet shoulder-width apart. Lower into a squat, keeping the weight in your heels. Push back up and squeeze your glutes at the top.

Why It Works: The guided bar allows you to focus less on balance and more on proper form, increasing glute activation.

Frequently Asked Questions

  • Do glutes grow from running?

Running, particularly on an incline or during sprints, helps activate the glutes. However, it’s not as effective for significant muscle growth as resistance training exercises such as hip thrusts or squats.

Explore the best bodyweight glute exercises that are designed to help beginners tone their glutes in our previous post.

  • Should I do cardio or glutes first?

Whether you do cardio or glutes first depends on your goal. If your goal is to improve muscle strength and size, you should start with your glutes. 

In this case, it is best to prioritize glutes before cardio, as you’ll have more energy for strength-focused exercises. Doing cardio first may fatigue your muscles, which reduces the effectiveness of your glute workout.

If you must do cardio first, a short 10-15 session is sufficient to activate your glutes without fatiguing them. However, if your main goal is to improve your cardiovascular endurance, then it would be best to start with cardio and move to glute-focused exercises after. This initial cardio helps keep your heart rate up for your strength workout and also allows you to put more energy towards the steady state cardio exercise of your choosing. 

  • Is 30 minutes of daily treadmill exercise enough?

30 minutes of daily treadmill exercise can improve your cardiovascular fitness and help maintain your overall health (23). For glute development, combine it with resistance exercises targeting the glutes for better results.

If you’re a beginner, this walking treadmill workout is a great place to start.

  • Can I go to the gym just for the treadmill?

Yes, you can. If the treadmill aligns with your fitness goals, such as improving endurance or burning calories, it can be an effective workout. However, adding strength training will ensure a more balanced routine.

The Bottom Line

Treadmill glute workouts are a great way to activate and engage your glutes, particularly when running on an incline or incorporating sprint intervals. While they help improve endurance and calorie burn, they work best when they’re paired with strength training exercises such as hip thrusts and squats for serious glute-building potential. A balanced approach that combines cardio and resistance training ensures better results, helping you achieve stronger, more sculpted glutes.

DISCLAIMER:

This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.

BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.

You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.

SOURCES:

  1. Muscles of the Gluteal Region (2025, teachmeanatomy.info)
  2. Gluteal muscle activity during running in asymptomatic people (2020, pubmed.ncbi.nlm.nih.gov)
  3. Activity and functions of the human gluteal muscles in walking, running, sprinting, and climbing (2014, pubmed.ncbi.nlm.nih.gov)
  4. The Muscle Morphology of Elite Sprint Running (2021, journals.lww.com)
  5. Muscle activity in sprinting: a review (2017, researchgate.net)
  6. Muscle Fiber Type Transitions with Exercise Training: Shifting Perspectives (2021, ncbi.nlm.nih.gov)
  7. The Muscle Morphology of Elite Female Sprint Running (2022, ncbi.nlm.nih.gov)
  8. How to activate the glutes best? Peak muscle activity of acceleration-specific pre-activation and traditional strength training exercises (2024, ncbi.nlm.nih.gov)
  9. Effects of plyometric vs. resistance training on skeletal muscle hypertrophy: A review (2021, sciencedirect.com)
  10. Warm Up, Cool Down | American Heart Association (2024, heart.org)
  11. Get smart about treadmills (2017, health.harvard.edu)
  12. Muscle fiber typology substantially influences time to recover from high-intensity exercise (2020, journals.physiology.org)
  13. Progression of volume load and muscular adaptation during resistance exercise (2013, ncbi.nlm.nih.gov)
  14. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training (2010, journals.lww.com)
  15. Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis (2021, ncbi.nlm.nih.gov)
  16. Range of Motion (n.d., physio-pedia.com)
  17. Effects of Exercise to Improve Cardiovascular Health (2019, frontiersin.org)
  18. An Exploratory Study Comparing the Metabolic Responses between the 12-3-30 Treadmill Workout and Self-Paced Treadmill Running (2025, researchgate.net)
  19. Role of Physical Activity on Mental Health and Well-Being: A Review (2023, ncbi.nlm.nih.gov)
  20. Sports Injuries – Acute, Chronic & Common Injuries (2024, niams.nih.gov)
  21. Why Rest Days Are Important for Muscle Building (n.d., blog.nasm.org)
  22. Strength training: Get stronger, leaner, healthier (2023, mayoclinic.org)
  23. Physical activity for health (2022, ncbi.nlm.nih.gov)
Share
150 million people
have chosen BetterMe

Excellent Choice

Gemechu D.
This app is an excellent choice for anyone looking to improve their overall health in a sustainable way. It provides personalized coaching to help users achieve their health and fitness goals. The app is user-friendly and offers a variety of programs, exercises, and meal plans to cater to individual needs and preferences.

Rapid Results!

Amy F.
This app has given me an additional workout each day that incorporates flexibility, Pilates, and stretching, which I have needed for so long! The biggest change I have noticed is how much flatter my stomach is, my core is changing by the day!…. The kicker - I’ve only been using app for 1 week!

It’s changing my life

Alexis G.
As someone who is unsettled and hard to concentrate or stay calm , I tried meditation dozens of time but I needed guidance . This app helped me, with my childhood trauma, insecurities, relationship with myself and others. I feel guided, understood, relieved.