If you want to sculpt stronger, rounder glutes, incline walking might be your new best friend. But what incline is best for glutes?
Whether you’re using a treadmill or hiking outdoors, the right incline level can activate your glute muscles, improve muscle endurance, and help burn more calories while keeping your lower body engaged.
Let’s break down the best treadmill incline for glute gains and how to make the most of your fitness journey.
What is Incline Walking
Incline walking is simply walking [1] on an incline, whether on a treadmill or a steep outdoor hill.
Unlike walking on a flat surface, incline walking increases glute activation, works your leg muscles, and intensifies caloric burn without adding high-impact stress to your joints.
It’s a challenging workout that improves cardiovascular fitness while engaging multiple muscle groups—especially your gluteus maximus [2], gluteus medius, and gluteus minimus.
Benefits of Incline Walking for Glutes
- Increased Muscle Activation – Walking on a steep incline engages your lower body muscles, including the glutes, hamstrings, and calves.
- Glute Development – A well-structured incline treadmill workout strengthens and sculpts the glutes more effectively than walking on a flat surface.
- Cardiovascular Benefits – Elevating your heart pumping rate improves heart health and overall endurance.
- Fat Loss & Caloric Burn – Combining incline walking with a balanced diet can help reduce body fat and increase muscle growth.
- Low-Impact Strength Training – Unlike high-impact exercises, walking uphill protects your joints while still delivering resistance similar to strength training exercises.
What Treadmill Incline Should You Be Walking For Glutes?
Research suggests that the ideal treadmill [3] incline for glute activation is 5 to 10 degrees. However, individual factors such as fitness level, stride length, and pre-existing conditions may require adjustments to these recommendations.
A study found that [4] as they increased the treadmill from 0 degrees to 5 degrees, there was an increase in gluteus medius activation, but the difference was not significant. When the treadmill was at 10 degrees incline, there was less gluteus medius activation compared to 5 degrees.
Outdoor hills mimic natural variations in terrain, which can activate stabilizing muscles in the legs and core. However, treadmill inclines allow precise control of intensity and duration, making them ideal for targeted workouts.
So, what’s the takeaway? If your goal is glute engagement, stick to a moderate incline (5-10 degrees) while ensuring proper form. Keep your bent knees, maintain a standing position, and avoid leaning forward excessively. Engage your core, keep your shoulders back, and ensure your hips are driving the motion instead of relying on your lower back.
Incline Treadmill Workout for Your Butt
Try this glute workout routine to maximize glute activation and boost your fitness goals:
Incline Treadmill Glute Workout:
- Warm-Up (5 Minutes) – Brisk walk at 0% incline, 3.0 mph.
- Incline Walk (10 Minutes) – Set incline to 5%, walk at 3.5 mph.
- Higher Inclines (5 Minutes) – Increase incline to 10%, maintain 3.0 mph
Fitness expert Tim Liu, C.S.C.S., emphasizes that setting a high incline during treadmill workouts increases the amount of hip flexion and extension, the two movement patterns required for activating your glutes.
In addition to incline, adjusting your walking speed and stride length can enhance glute activation. Longer strides require greater hip extension, further engaging the glutes. Incorporating such incline workouts can provide intense tension on the glute muscles, similar to compound lifting exercises
- Walking Lunges (5 Minutes) – Reduce speed to 2.5 mph, perform walking lunges for extra glute engagement.
- Progressive Overload (5 Minutes) – Gradually increase speed and incline.
- Cool Down (5 Minutes) – Lowerincline settings, return to flat surface.
For an added challenge, incorporate resistance training like body weight squats or an elliptical workout for a full body workout.
Final Thoughts
Incline walking is one of the best cardio workouts for glute gains, muscle endurance, and caloric burn.
Whether you’re using cardio machines like a treadmills or opting for a challenging outdoor workout, adjusting your incline level can make a massive difference in glute development.
Combine it with strength training, a balanced diet, and progressive overload to build strong, sculpted glutes.
So next time you’re wondering, what incline is best for glutes?—start with 5 degrees, focus on glute activation, and enjoy the gains!
Strengthen and tone your hips with these essential exercises! Discover the Best Gluteus Medius Exercises to enhance your stability and improve your overall fitness. Start now for stronger, more balanced glutes!
Frequently Asked Questions
Is a 10 incline good on a treadmill?
Yes, a 10% incline is great for glute activation, caloric burn, and cardiovascular fitness. However, it can be intense, so beginners should start lower and gradually increase.
How much is 10% incline on a treadmill?
A 10% incline means the treadmill rises 10 feet for every 100 feet of horizontal distance. It mimics a steep hill and significantly engages lower body muscles.
How to tell the incline on a treadmill?
Most treadmills display the incline percentage on the console. If not, check the settings menu or the manufacturer’s manual.
What is the improper use of a treadmill?
Improper use includes holding onto the handrails, leaning too far forward, setting an incline or speed beyond your capability, and not using proper footwear, all of which can lead to injury.
How can I prevent fatigue during incline walking?
Pace yourself, start with a moderate incline, and gradually increase. Maintain good posture, engage your core, and take steady breaths. Stay hydrated and fuel your body with proper nutrition before walking.