This isn't your average walking workout.

By Elena Rover
October 14, 2019
VTT Studio/Getty Images

Surprise: Your average walk won't do much to strengthen your butt. "Walking on level terrain does not require you to fully contract the gluteal muscles, so it doesn't do much for toning them," says Wayne Westcott, Ph.D., fitness research director at the South Shore YMCA in Quincy, Massachusetts. Instead, the work is mostly in your quads and hamstrings. 

To engage your glutes more during your next walking workout, simply perform a few butt exercises throughout your route. To get started, try this walking butt workout with strength training moves that target the glutes, legs, and beyond. (If weight loss is your goal, try this ultimate walking workout.)

How it works: For the best walking butt workout, says trainer and walking pro Tina Vindum, walk for 5 minutes, do one of the super-effective walking butt exercises shown here, then repeat until you've done all four moves. 

What you'll need: A pair of walking shoes and open space. If your route has hills, tackle these walking butt moves every time the path hits an incline—or a set of stairs—for maximum booty benefits.

Skater Stride

Targets quads, butt, hips, obliques, back, and triceps

A. While walking, take a large step diagonally forward to the right with right foot, toes pointing forward (not to right).

B. Put weight into the right leg and sink into a lunge, bringing the left arm forward and right arm back, crossing the left leg behind the right so foot hovers above the ground.

C. Swing the left leg forward and to the left to the step on the left foot. Cross the right leg behind the left, foot off the ground, with the right arm forward and left arm back.

Do 25 steps to each side, alternating legs.

Sumo Squat and Lift

Targets quads, inner and outer thighs, butt, hips, back, shoulders, and biceps

A. While walking, turn so that your right side is facing "forward" (or uphill), fists near hips.

B. Lift right foot, flexed, to take a large side step to right.

C. Lower into a wide squat while lifting both hands up in a wide V.

D. Rising up on right leg, lower arms while lifting left leg to side, foot flexed.

E. Step left foot next to right. 

Do 12 reps; repeat the walking butt exercise with left side facing front.

Power Lunge with Leg Lift

Targets quads, hamstrings, butt, hips, arms, and abs

A. Walking, lunge forward with left leg, both knees bent 90 degrees.

B. With hands in fists and elbows bent at 90 degrees, bring right fist toward nose, left behind you.

C. Shift weight onto left leg, straightening it; lower arms and lift right leg out and back on a diagonal as high as you can.

D. Bring right leg forward into a lunge; repeat on that side. 

Do 25 reps per leg, alternating sides.

High-Knee Cross

Targets quads, calves, hips, butt, and abs

A. While walking, tighten abs and lift bent left knee as high as possibly directly in front of body, coming up on right toes. Simultaneously bend right elbow 90 degrees, bringing it across body toward left knee. (Swing left elbow back to counterbalance.)

B. Hold for 1 count, then lower left foot to step forward. Repeat with right leg. (More: The Best Yoga-Inspired Moves for a Strong Butt)

Do 25 reps per leg, alternating sides.

Advertisement

Comments

Be the first to comment!