Does running make your butt bigger? Well, it totally depends what type of running you do. If you’re looking for a way to get a bigger butt or wondering how cardio impacts your booty growth – you’re in the right place.
From base runs, tempo, hills to long runs, just like most workouts, there is plenty of variation depending on your goal.
To get most from your running, in this case, get a bigger butt, it is important to expand your knowledge for maximum results.
Where does running build muscle?
The glutes are made up of 3 muscles.
The 3 muscles are:
Gluteus Maximus (largest)
Gluteus Medius
Gluteus Minimus (smallest)
There are massive benefits for growing your glutes; such as:
- Flexibility for the hip extenders
- Hip stability around
- Prevents slouching and hunching
- Spine alignment for good posture
Does running build muscle?
Yes, running builds muscles in the glutes, but it depends on the type of running.
Hill/incline: By running up a steep incline, runners have to fight against the resistance of gravity, which makes the hill sprint more challenging than on flat ground. Therefore, building strength and lean muscle tone.
Long runs: a long-distance run takes your heart rate to circa 70-80% of its limit for running, but for a longer period. This will benefit your cardiovascular and muscles however, it will also burn lots more calories. Therefore, you will need to replace the calories you lose in running – otherwise lose your butt!
Sprinting: Your glutes are the hardest working muscle when sprinting, not only this type of run provides the cardiovascular health benefits, but also an excellent way to build muscle tone for the butt. You burn calories during and after when you sprint, avoid missing any meal times when performing this exercise, otherwise you risk a calorie deficit and your butt may not benefit.
Sprinting activates type II fibers, which are larger and more able to increase muscle size, whereas distance running uses smaller type I fibers that are better for endurance.
Overall, hill runs and sprinting can potentially make your butt bigger, combined with lots of protein. It’s also worth noting that the stronger and bigger your butt is, it will allow you to run faster.
Does running make your butt bigger?
Running can help you to tone and sculpt your butt. Depending on which type of running you do, will depend on the result. Running targets your butt and legs, and will definitely provide many health benefits, included a fuller, more prominent butt. For the best results, include resistant training alongside your weekly running workouts.
Sprinting vs long-distance running
If growing your glutes is the goal, then sprinting is the way to go, although long distance running is excellent for your health, it won’t give you a big butt. However, if you are looking for an alternative to sprinting, try stairclimbers, or hill runs.
Does running make your butt bigger – Incline running
Running hills or stairs builds glute strength, while you run, you are pushing your body through resistance, and therefore, building power and muscle mass, resulting in a bigger butt.
Weight training plan
It’s important to mix your routine up, isolated weight training for your glutes, alongside running will give you maximum results.
Back squats – barbell on your back to focus on the back of your body.
Deadlifts – This is an excellent way to build muscle mass in your butt.
Barbell hip thrusts – Another isolated move to enhance the growth of your butt.
Romanian deadlift – Great option to target the lower back and glutes, this move will also help with hip mobility.
Glute bridge – Try adding a light weight on your pelvis, this will create more resistance when performing the glute bridge.
Kettlebell swings – This is an excellent choice for cardio and glute strengthening. When you come up to stand, focus on squeezing your glutes for more impact.
Kettlebell squats – just like you would perform a regular squat, but placing the kettlebell between your legs, using both hands.
Does running make your butt bigger – Conclusion
Running can make your butt bigger, but it depends on which type of running. Spring training and hills/incline running are the best for building the flute muscles. Running alone will not make your butt bigger. For best results, combine running with a healthy high protein diet and include resistance training in your routine.