Ready to upgrade your hot girl walk?

Here, discover how to tweak your form to enjoy the glute benefits of walking.

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Los Angeles-based certified personal trainer

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There are so many benefits of walking.

Its also a proven way to increase cardio endurance and reduce blood pressure and cholesterol.

If your glutes arent strong enough, the surrounding muscles have to step in to compensate.

Woman walking on a treadmill at the gym.

Luckily, you dont have to do anything particularly excessive for do so.

(Cough, cough: 10,000 steps a day is a myth.)

But first, do you really need to take 10,000 steps a day?

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

That said, the recommendation for walking 10,000 steps a day actually has nothing to do with booty size.

Does walking make your bum bigger or smaller?

But, rather than building butt muscles, walking can actually make your butt a bit smaller.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

Los Angeles-based certified personal trainer

Heres why: Walking is a low-impact movement that offers a great way to burn calories, Saltos explains.

When you burn more calories than you consume, you lose fat.

One idea is to perform these exercises before a walk.

Healthy female training in the gym, performing a hip thrust.

That way you have activated these muscles and conditioned them and now walking can further condition them.

Like with any new fitness routine, patience and consistency is key.

Hit up an incline

One tried-and-true glute-burning upgrade to a walk is to get your steps on an incline.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Start with a smaller incline and work your way up to increase the intensity.

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Break into these after you reach certain minute or mile marks to switch up your steps.

He describes it as one of the best booty burners of your life.

Remember to take it slow as youre starting off.

To really up the challenge factor, Saltos recommends turning it into a full-blown, glute-centric walking workout.

Heres the sequence he recommends: Walk in a flat area for 10 minutes.

Finish with a five-minute cooldown walk in a flat area.

Toe to heel and repeat.

Want more of a challenge?

Saltos suggests an interval reverse walk.

To do it, walk at a brisk pace for one minute.

Then walk in reverse at a moderate pace for one minute.

Repeat the cycle for 10 to 15 rounds.

Saltos calls it around the world.

Start by walking forward for one minute.

Repeat the cycle for five to 10 rounds.

Youll be strengthening the glutes through walking in every direction.

FAQ

Is it better to walk faster or longer for glute-building?

Walking faster can lead to more noticeable glute-boosting results, according to Pata.

Walking faster increases intensity and stimulates the muscles a bit more, she explains.

Walking for longer has its benefits, too, though.

How soon will I see results from walking?

Which shoes are best for glute-centric walking workouts?

Chiu YH, Tsai SC, Lin CS, Wang LY, Huang KC.

J Exerc Sci Fit.

2023 Jul;21(3):253-259. doi: 10.1016/j.jesf.2023.04.001.

Epub 2023 Apr 19.

PMID: 37180765; PMCID: PMC10173777.

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