Walking mostly works your hamstrings and quadriceps; it doesn't typically contract and engage the three main muscles in the butt: the gluteus minimus, gluteus medius and gluteus maximus. However, with a few adjustments to your routine, it is still possible to lift and build up the muscles in the butt while walking. Although the size and shape of your butt is mainly due to genetics, combining lower-body toning with your walking routine helps uplift and round out the appearance of the buttocks while burning more calories than a traditional walk.
For maximum benefits, mix up your walking workout. Add side hops, transverse hops, zigzagging or taking tiny baby steps as you walk. Movements like these will keep your buttocks and other lower body muscles guessing and growing.
To prevent injury, warm up by walking at a slower pace for about five minutes at the beginning of each workout. Always practice proper form by keeping your back straight, swinging your arms and maintaining a flat abdomen.
Activate your glute muscles by contracting them as you walk. This will help enlarge and tone the muscles in the buttocks. Hold the muscles taut by pretending you are squeezing something between them.
Walk up a flight of stairs to bulk up and shape the butt. You can alternate legs or step up one leg at a time. Aim for 150 steps per leg. Boost the intensity as you get stronger by adding resistance via a weighted vest or a set of dumbbells, timing yourself, or increasing the number of steps you walk up.
Do the skater slide as you walk by taking a big step diagonally to the right, keeping your toes pointed forward. Lower yourself into a 90-degree lunge. Swing your left leg forward as if you are skating and continue alternating legs as you walk forward. Aim for at least 25 steps on each side.
Walk up and down hills. Hilly terrain is more demanding on your buttocks muscles and helps tone and build up their size as you walk.
Do the high knee cross exercise as you walk by contracting your abdominal muscles and raising your right knee as high as possible. Twist your body slightly and attempt to touch your left elbow to your right knee. Lower your right leg to the ground, stepping forward as you do. Continue walking, switching legs for a total of 25 repetitions per leg.
Skip as you walk to activate and tone the muscles in your buttocks. Skip as fast as possible, keeping close contact with the ground. Do at least 25 repetitions per leg.
- American Academy of Orthopaedic Surgeons: Exercise Walking
- Fitness: Walking Workout: A Firmer Butt in 30 Minutes
- FitSugar: Run Strong: How to Tone Your Butt and Thighs Even More
- Fitness: Jessica Simpson's Butt and Leg Exercises
- Bodybuilding.com: Using Stair Exercises to Improve Strength, Power, Flexibility and Conditioning
- Bodybuilding.com: Fast Skipping
Rose Erickson has been a professional writer since 2010. She specializes in fitness, parenting, beauty, health, nutrition and saving money, and writes for several online publications including The Krazy Coupon Lady. She is also a novelist and a mother of three.