How sprinter’s mechanics and plain old walking on a treadmill can help you develop the derriere of your dreams.
FIT FOR FREE | Elite athletes know which sport produces the best butt in their biz: it’s sprinting by a mile. A sprinter’s buttocks sits high, round and proud, a position that comes from maximum gluteus development through explosive running done in short bursts of time. Correct sprinting technique results in a long, lean lower body with both thighs and butt in proper proportion.
There are other ways to target your backside, of course, such as doing lunges, squats and dead lifts with weights, but sprinting done diligently, and on hills if you can, is particularly effective, which explains why more and more body conscious celebrities are doing it.
How To Sprint & Walk Simultaneously
An alternative to sprinting for those who don’t run is distance-walking uphill on a treadmill using a modified version of the technique sprinters use at the start of a race.
What does this mean? First there’s the posture: pelvis turned out, hips rotated underneath the body, core rigid. Then there’s the lean: in sprinting, “the body should have a slight forward lean from the ground, not the waist. The lean will be in proportion to the rate of acceleration. The greater the athlete’s acceleration, the greater the forward lean,” writes Jay Murdoch in an excellent article on sprint mechanics on his blog From The Flight Deck.
It’s All In The Lean
In sprinter-inspired uphill treadmill walking, you also employ the lean, only in this case it’s in proportion to the degree of incline and speed you set on the machine. For maximum recruitment of the posterior muscles (glutes, hamstrings and calves), fully extend your hip behind you when you walk and keep your front foot from going out beyond your knee as it would if you were jogging.
Of course, when you walk on a treadmill, quick acceleration is going to be a nonstarter, but that doesn’t mean you won’t get results. Walking on a steep incline for an extended period time using proper sprinter technique will definitely lift and tighten your tushy—no question about that. —Olivia Pittman