What To Know
- While some believe that running on a treadmill can help tone and shape the buttocks, others argue that it has minimal impact on muscle growth in that area.
- Another study published in the International Journal of Sports Medicine found that treadmill running at a 10% incline activated the gluteus maximus more effectively than running on a flat surface.
- It is important to note that genetics and body composition play a significant role in determining the size and shape of the buttocks.
The question “does treadmill make your bum bigger” has been a topic of debate among fitness enthusiasts for years. While some believe that running on a treadmill can help tone and shape the buttocks, others argue that it has minimal impact on muscle growth in that area. In this comprehensive blog post, we delve into the scientific evidence to uncover the truth behind this intriguing question.
Understanding Gluteus Maximus
The gluteus maximus, commonly known as the “bum” or “butt,” is the largest muscle in the human body. It is responsible for extending the hip, rotating it externally, and abducting it (moving it away from the body). To effectively target and develop the gluteus maximus, exercises that involve hip extension and external rotation are crucial.
Treadmill Running and Glute Activation
Running on a treadmill involves repetitive hip extension as the leg moves backward during the stride. However, the degree of glute activation during treadmill running varies depending on factors such as running speed, incline, and running form.
Studies and Evidence
Study 1: A study published in the Journal of Strength and Conditioning Research compared the gluteus maximus activation during treadmill running and squats. The results showed that squats elicited significantly higher glute activation than treadmill running at both moderate and high speeds.
Study 2: Another study published in the International Journal of Sports Medicine found that treadmill running at a 10% incline activated the gluteus maximus more effectively than running on a flat surface. This suggests that increasing the incline can enhance glute engagement.
Running Form and Glute Activation
Proper running form is essential for maximizing glute activation during treadmill running. Here are some tips for optimizing your form:
- Maintain an upright posture with your head facing forward.
- Land on the midfoot and roll through to push off with the toes.
- Avoid excessive heel striking, which can reduce glute engagement.
- Engage your core muscles to stabilize your body and prevent excessive hip swaying.
Additional Exercises for Glute Development
While treadmill running can contribute to glute activation, it is important to incorporate other exercises that specifically target the gluteus maximus. These exercises include:
- Barbell hip thrusts
- Glute bridges
- Squats
- Lunges
- Step-ups
Genetics and Body Composition
It is important to note that genetics and body composition play a significant role in determining the size and shape of the buttocks. Some individuals may have a naturally larger or more defined gluteus maximus, while others may require more targeted training to achieve desired results.
Summary: Treadmill Running and Bum Size
Based on the scientific evidence presented, treadmill running can contribute to glute activation and potentially lead to some toning and shaping of the buttocks. However, it is not the most effective exercise for isolated gluteus maximus development. By incorporating a combination of treadmill running with targeted glute exercises and considering individual factors such as genetics and body composition, you can effectively work towards achieving your desired bum size.
Answers to Your Questions
Q1: Does running on a treadmill make your bum bigger overnight?
A: No, building muscle and shaping the buttocks takes time and consistency.
Q2: How often should I run on a treadmill to get a bigger bum?
A: Aim for 2-3 sessions per week, incorporating interval training for optimal results.
Q3: Can I get a bigger bum by running on a treadmill without doing other exercises?
A: While treadmill running can contribute, it is recommended to incorporate targeted glute exercises for comprehensive development.
Q4: Is it better to run uphill or downhill on a treadmill for glute activation?
A: Running uphill activates the glutes more effectively than running downhill.
Q5: How can I improve my running form to maximize glute engagement?
A: Focus on maintaining an upright posture, landing on the midfoot, and engaging your core.
