Maximize your gains and your glutes!

Walking isn’t just for getting your steps in or improving heart health—it can also be an incredible way to target and strengthen your glutes.

As a personal trainer, I’ve seen how walking workouts with proper form and technique can help clients build their glutes without needing heavy weights or intense equipment. This makes it an excellent option for anyone who wants to work on their glute gains with minimal impact on their joints.

Here’s how to turn a simple walk into a glute-activating workout.

Why Walking Is Great for Your Glute Gains 

While walking naturally engages your glutes, making a few adjustments to your routine can make it a much more targeted and effective glute workout. The secret is to focus on inclines, longer strides, and engaging your core and hips. Walking uphill or doing specific glute-focused movements while walking can give your muscles the challenge they need to grow and strengthen.

Benefits of a Walking Glute Workout

1. Low-Impact Strengthening: Walking is a low-impact exercise that reduces strain on your joints while still working the glutes and other leg muscles. It’s perfect for people recovering from injury or those looking for a joint-friendly workout.
2. Calorie Burn and Toning: While walking may not burn as many calories as running, combining incline walking with targeted movements can help you build muscle, tone your glutes, and burn fat simultaneously.
3. Improves Posture and Core Strength: Engaging your glutes while walking also encourages better posture and works your core muscles, which is important for overall body strength and balance.

Walking Glute Workout Plan (30–40 minutes)

This workout is designed to target your glutes, with the added benefit of improving your endurance and cardiovascular fitness.

Warm-Up (5 minutes)

• Start by walking at a moderate pace on flat ground for 5 minutes to loosen up your muscles.
• Focus on your posture—stand tall with your chest lifted and shoulders relaxed.

Incline Walking (10–15 minutes)

• Find a hill or use a treadmill and set the incline to 8-10%.
• Walk at a pace of 3.0-3.5 mph, taking longer strides and focusing on pushing through your heels with each step to activate your glutes.
• Keep your core engaged and avoid leaning too far forward. Let your glutes do the work!

Glute Squeeze Walks (5 minutes)

• Walk at a slow pace and with every step, consciously squeeze your glutes.
• Hold each squeeze for a second or two before relaxing and stepping with the other leg.
• This is a great way to practice actively engaging your glutes during a basic walk.

Sideways Walking (Lateral Walks) (5 minutes)

• Walk sideways in one direction for 30 seconds, then switch to the other side. Focus on stepping out wide and squatting slightly as you walk sideways.
• This lateral movement targets your gluteus medius, which helps to round out your glutes and improve hip stability.
• Make sure to keep your core engaged and hips aligned.

Walking Lunges (10 minutes)

• Alternate between regular walking and performing walking lunges every minute.
• Step forward into a lunge, lowering your back knee toward the ground while keeping your front knee aligned with your ankle.
• Push through your front heel to return to standing and step into the next lunge.
• Perform lunges for 30 seconds and then return to walking for the next 30 seconds.

Cool Down (5-10 minutes)

• Walk at a slow pace on flat ground to bring your heart rate down.
• Focus on your breathing, maintaining good posture, and stretching your glutes, hamstrings, and quads afterward.

Form Tips for Maximizing Glute Activation While Walking

• Push Through Your Heels: When walking on inclines or doing lunges, focus on pushing through your heels to activate your glutes more effectively.
• Lengthen Your Stride: To engage your glutes, slightly increase the length of your stride, especially on inclines. Just make sure not to overextend and risk straining your lower back.
• Engage Your Core: Keeping your core tight throughout your walk will improve your balance and help you engage your glutes more effectively with each step.
• Use Your Arms for Balance: Keep your arms moving as you walk, especially on inclines, to help stabilize your body. Avoid holding onto rails if using a treadmill to keep your glutes working harder and your gains counting more.

Why You Should Add Walking Glute Workouts to Your Routine

Incorporating walking glute workouts into your fitness routine offers multiple benefits. You get low-impact, joint-friendly exercise that tones your glutes, improves cardiovascular health, and helps maintain or lose body fat. This type of workout is also easy to do anywhere—on a treadmill, a hill, or a hiking trail—making it accessible even if you don’t have access to a gym.

Plus, working on your glutes is not just about aesthetics. Strong glutes support your lower back, improve posture, and help prevent injuries, particularly in your hips and knees. So, if you’re looking to strengthen, tone, and build your glutes without heavy lifting, walking is a fantastic option.

Walking Your Way to Glute Gains

If you thought walking was just a basic form of cardio, it’s time to think again! With a few small changes, you can turn your daily walks into a serious glute workout. Whether you’re walking on a treadmill or exploring the great outdoors, these techniques will help get those gains, sculpt, and improve your overall lower body strength.

Get moving, engage those glutes, and see the difference in how your body feels and looks!

Author: Nikeem Quinn-Jenkins

Read more at: https://www.trainerize.me/articles/?p=56235&preview=true