Treadmill heading



Weight Loss




Do Treadmill Inclines Improve My Butt?

Treadmill Running

By Simon Gould

The treadmill walks out the lower body and core very effectively. The act of running or walking means the thighs and buttocks have to come into play to propel you forward. This also means that exercising on a treadmill will workout the butt muscles directly. The act of burning calories and fat means the inches will come off your butt and the muscle will form a toned and peach like butt.

The butt muscles


Jane Kelly/

The butt muscles comprise of the gluteus maximus, medius and minimus. The gluteus maximus is the biggest muscle in the body and forms the main part of the butt. This is the main part you want to train for getting the Kim Kardashian like shape. As you can see in the diagram the minimus helps the shape too by creating an uplift.

A lot of the size can be due to genetics and natural body shape. Some women are born with a larger posterior for their general size, they have that pear shape. However, there's still a lot you can do to enhance what you already have and the right exercise will help enormously. Treadmill inclines are one of the ways you can improve the shape of your butt and we have some workouts that will do just that.

Treadmill incline workouts

Because of the incline it's much harder to climb uphill than the flat surface and this is what tones your butt. You have to train quite hard but your efforts are rewarded with results. The following workouts will be a walk. Set the speed to a brisk walk for you which should be something around 3 mph and follow the instructions for a great butt workout.

  • 4 minutes 0% incline warm up
  • 2 minutes 2% incline
  • 2 mins 4%
  • 2 mins 6%
  • 2 mins 8%
  • 2 mins 6%
  • 2 mins 4%
  • 2 mins 2%
  • 4 minutes 0% incline cool down

This is a typical pyramid session and should really work the butt. If you find some of this too easy or too hard then adjust the speed or incline to suit. Just make sure you're tired by the end of it. It's only a walk but you have some steep inclines there to really shape the muscles of your bottom.

The following workout is called an interval. Here you have high inclines followed by lower recovery walks. Again this is designed to be a tough workout. Brisk walking is needed and power your arms through without holding onto the handrails.

  • 4 minutes 0% incline warm up
  • 2 minutes 4% incline
  • 2 mins 2%
  • 2 mins 8%
  • 2 mins 2%
  • 2 mins 12%
  • 2 mins 2%
  • 2 mins 8%
  • 4 minutes 0% incline cool down
Treadmill Running


Both of those workouts are short in length and that is the nature of anaerobic exercise. You're exercising at over 80% of your maximum heart rate which will build muscle. This is what we want, we want to build the gluteus maximus which is the main muscle in the butt.

Try and do those workouts once a week around your normal workout schedule. As long as you do other cardio exercise that will lose you weight and inches you'll be approaching your butt from all angles. It will have inches fall off from the cardio and muscle put on from the above workouts. The muscle is what gives the appealing round and pert shape that you're looking for in your butt.

Also see the following useful pages:

Meet The Author

I'm Simon Gould. I've been around treadmills my whole life. From running on them at an early age to working in treadmill dept's of national stores. I've run outside and I've run on treadmills and I prefer running on treadmills. I still run on one nearly every day and love it.

Popular Pages

1 How fast should I run on a treadmill?

2 How many calories will 20 minutes on a treadmill burn?

3 How to get toned legs using a treadmill

4 How fast can a treadmill go?

5 How many calories per hour does a treadmill burn?

Please see a health care professional before undertaking any exercise program.
This site uses affiliate links which means that the owners maybe compensated if you purchase the product.
You won't pay any more for the product by using one of these links. The opinions are in no way affected by this.
It's just a way of funding the site itself.

About | Contact us | Terms & conditions | Disclosure | Privacy policy
Copyright 2017 Sot Media. All rights reserved