Can Walking Help Build Your Glutes?

You already know walking does a world of good for both your body and mind—just check out these impressive mental health benefits of getting out there—but did you know it can also be a tool to build your glute strength? 

When you tap into technique, activate and engage your butt, and up the incline, your routine walk (with your dog, heading into work, or out running errands) quickly turns into a legit lower-body workout. How’s that for efficiency? 

Here, Peloton instructor Matty Maggiacomo shares tips and tricks to maximize your walks—whether in your daily life or within a programmed workout.  

Is Speed Walking a Good Glute Workout?

“Speed walking and power walking absolutely help build glute strength,” says Matty. However, incline is a crucial factor if you want to have the greatest impact on glute recruitment. “Walking on an incline maximizes your glute activation,” he says. “The hill is your friend.”

“If you add speed and resistance, [which will] get your heart rate up, as well as walking up an incline, then you will surely engage the glutes in a greater capacity,” he says.

That said, walking is just one way to train your glutes. You also want to have dedicated strength and resistance training lower body routines built into your workout schedule, says Matty. This allows you to build your glutes more dynamically—so in multiple planes of motion rather than the singular repetitive movement of walking, he explains. 

How to Activate Your Glutes While Walking

Activation is a key first step ahead of really any workout. To activate a muscle that essentially means engaging or contracting that muscle or muscle group. It typically includes a strong mind-muscle connection, or in this case, neurotransmitters send a signal from your brain to your glutes to fire up. Activating your glutes will ensure you’re able to engage them while walking. 

If you have time, you can run through a series of glute activation exercises (e.g. hip trusts, mini band lateral shuffle) ahead of any walking workout or leisure stroll. But there are ways to recruit your glutes in the moment while out walking, too, says Matty. You just need to put a little thought behind your form with each step. 

Follow this blueprint from Matty for the strongest glute engagement while walking: 

P.S. You may have noticed some people walking around with ankle weights as a means to add resistance to regular walks. While these tools won’t make or break a walk meant to help build your glutes, “you're better off going for your walk and then picking up a pair of dumbbells or resistance bands for some glute-strengthening exercises,” says Matty. 

How Far Do You Need to Walk to Get a Good Glute Workout?

There’s no set distance that will transform an everyday stroll into the best glute-building walking routine you could do. The further you go, the more time under tension or effort you’ll have, so that adds up, but just a few minutes a day can make a difference, says Matty. 

However, “if you can walk for 20 to 60 minutes per day, you're going to see results,” he says. 

Speed Vs. Distance—What’s More Important?

If training for glute strength and mass is your goal, speed and distance won’t matter as much as incline or resistance, says Matty.

That said, for the most effective walking workout, he recommends “moderate to max capacity, meaning that you're working as fast as you possibly can without breaking into a jog.”

Does Speed Walking On an Incline Work Your Glutes?

Yes—when it comes to building your glutes while walking, it’s all about the incline. If you’re on a treadmill, “anything above a five percent grade is going to target the glutes much more than a lower incline [or flat surface],” says Matty. If you’re outdoors, look for any area with rolling hills for a fun interval-style walking workout to build your glutes.

The Takeaway

Walking is a fantastic low-impact workout that can help build your glutes when you need a reprieve from lifting. Plus, anyone can do it! Remember that to get the most butt-boosting effects you’ll want to properly activate your glutes, dial up the incline, and stay on top of good form.