Walking on an incline is a great way to tone and strengthen your glutes, also known as your buttocks muscles. The incline of the treadmill or hill you’re walking on creates resistance, which helps to target and work those specific muscles. In this blog post, we will explore the benefits of incline walking for glute building, the best incline levels, and the different types of incline walking.
How Incline Walking Builds Glutes
When you walk on a flat surface, your glutes don’t have to work as hard. But when you add an incline to your walk, your glutes have to engage more to help lift and propel your body forward. This increased effort helps to build and tone your glutes over time. According to a study published in the Journal of Applied Physiology, “The gluteus maximus muscle is highly active during uphill walking and stair climbing” (1).
Low Impact Exercise
Incline walking is also a low-impact exercise, making it a great option for those who may have joint pain or other issues that make high-impact exercises like running or jumping difficult. A study published in the Journal of Physical Therapy Science found that “Walking on an inclined surface can reduce the impact force on the lower extremities and joints” (2).
Effective Incline Levels and Training Techniques
To get the most out of incline walking for your glutes, try to walk at a moderate to high incline (around 5-10%) for at least 30 minutes at a time, several times a week. You can also try adding some interval training, where you alternate between walking at a high incline and a lower incline.
Other Glute Building Exercises
In addition to incline walking, incorporating other exercises that target your glutes such as squats, lunges, and step-ups can help to build and tone your glutes even more. A review of literature published in the Journal of Sports Science and Medicine found that “The combination of resistance training and cardiovascular training can be beneficial for the development of the gluteal muscles” (3).
Conclusion
Walking on an incline is a great way to tone and strengthen your glutes. Incorporating incline walking into your fitness routine, along with other exercises that target your glutes, can help to build and tone those muscles over time. It is a low-impact exercise that is easy to incorporate into your fitness routine and can be done at home, at the gym, or outside.
References
1. Shimizu, M., & Ohira, T. (2006). Electromyographic activity of muscles during uphill and downhill walking and stair climbing. Journal of Applied Physiology, 100(3), 831-837. 2. Lee, J. Y., & Kim, Y. J. (2014). The effects of walking on an inclined surface on the lower extremity and joint pain in the elderly. Journal of Physical Therapy Science, 26(7), 929-932. 3. Gual, G., Colado, J. C., & García-López, J. (2016). The gluteal muscles: Anatomy, function, and rehabilitation. Journal of Sports Science and Medicine, 15(2), 230Regenerate response
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