Is walking good for your butt? The surprising answer

Many people associate a tight and toned butt with spending hours at the gym, squatting heavy weights, or jogging on the treadmill. But what if we told you that you could achieve similar results simply by walking? Yes, you heard that right – walking could be the key to sculpting your glutes and improving your overall health.

What Muscles Does Walking Work?

Walking is a low-impact exercise that engages several muscles in your lower body, including:

  • Glutes: Walking mainly targets your glutes or buttocks, which are the largest muscle group in your lower body. Walking uphill or using a stair climber can intensify the workout on this muscle.
  • Hamstrings: These muscles are located at the back of your thighs and help in extending your hip and flexing your knee while walking.
  • Quadriceps: These are the muscles located at the front of your thighs and help in extending your knee while walking.
  • Calf muscles: These are located at the back of your lower legs and help in pushing off the ground while walking.

Walking also engages your core muscles, including your abdominals, obliques, and lower back muscles, helping you to maintain proper posture and balance.

The Benefits of Walking for Your Butt

Now that you know the muscles that walking works let’s dive into the benefits of walking for your butt:

1. Improved Glute Strength

Walking can help to strengthen and tone your glutes. When you walk, your gluteus maximus is the primary muscle that contracts, helping you to push your body forward with each step. Additionally, walking uphill or on an incline can increase the workload on your glutes, leading to more efficient muscle activation and growth over time.

2. Reduced Risk of Joint Pain

Walking is a low-impact exercise that puts less strain on your joints than high-impact activities like running or jumping. This means that walking is less likely to cause knee, hip or ankle pain. The reduced impact also allows for less recovery time, helping you to get back to walking and strengthening your glutes more quickly.

3. Increased Caloric Burn

By walking daily, you can help to burn calories, helping you to lose weight or maintain a healthy body composition. What’s more, walking doesn’t require any special equipment or training, making it an easy and accessible way to burn calories on a daily basis.

4. Improved Heart Health

Walking can help to strengthen your heart and improve your cardiovascular health. According to the American Heart Association, taking a brisk walk for just 30 minutes a day can help to reduce your risk of heart disease, stroke, and many other cardiovascular conditions.

5. Reduced Stress and Anxiety

Walking can help to reduce stress, anxiety and negative feelings. Walking allows you to get out in nature, clears your mind, and gives you a chance to reflect and be present. Walking also promotes the release of endorphins, making you feel happier and more relaxed.

How Often Should You Walk to See Results?

The frequency you should walk to see results depends on your fitness level, schedule and goals. However, aim for at least 30 minutes a day or 150 minutes a week of moderate-intensity activity such as brisk walking. If you’re new to exercise, start with a few shorter walks and gradually increase your time and intensity; be sure to talk to your doctor before starting any new exercise program.


In conclusion, walking can be an easy and accessible way to improve your overall health as well as your glute strength and tone. Walking is low-impact, making it an excellent option for those who may be dealing with joint pain or injuries.

Commonly Asked Questions

  • 1. Can walking uphill help target my glutes?
  • Yes, walking uphill can increase the workload on your glutes and help to tone and strengthen them.

  • 2. Do I need special gear for walking?
  • No, walking doesn’t require any special equipment or training. All you need is comfortable, supportive shoes and clothing appropriate for the weather.

  • 3. Can I walk indoors and still see results?
  • Yes, walking indoors (on a treadmill or using a stair climber) can be just as effective as walking outdoors. Make sure to set the incline or resistance levels to increase the intensity of the workout on your glutes.

  • 4. Can walking help reduce cellulite?
  • While walking can help to reduce body fat and improve overall muscle tone, it may not entirely get rid of cellulite. However, walking can help to minimize its appearance.

  • 5. Can walking help me lose weight?
  • Walking can help to burn calories, making it an effective way to lose weight or maintain a healthy body composition.


“The Heart of Walking.” American Heart Association,

“Why Brisk Walking Is an Effective Way to Burn Fat.” Harvard Health Publishing, 23 Oct. 2019,

“Walking: A Step in the Right Direction.” Mayo Clinic, 5 Aug. 2020,

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