Does Running Make Your Butt Bigger?

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We are all aware of the benefits linked with running regularly. Weight loss, enhanced immune system, muscle building, and positive mental health are just a few of these numerous benefits.

But how does running trigger this effect? Well, in this article, we will explain how running excels at this job and gives you a healthy body. We will also answer a few questions on this subject to clear any doubt. 

Without much delay, let us dive into the topic.

Can running shrink your buttocks muscles?

One important thing to note is that just as not every strength training you engage in will yield desired results, not every running type will lead to muscle degradation, which is a necessary ingredient to build muscle mass.

Long-distance running typically makes you leaner since running for extended periods causes you to lose body weight and muscle mass. Fitness experts call this process catabolism, which occurs when the body relies on muscle tissue to fuel itself.

To prevent muscle catabolism, runners need to maintain the appropriate calorie intake and supplement their aerobic training with strength and resistance training.

5 Exercises That Will Help You Grow Your Buttocks

Running aimlessly or doing all the running workouts you know of will not necessarily yield the desired results. Instead, you need to be decisive in choosing a workout routine to grow bigger butt muscles, which will center on the types, frequency, and intensity.

That is why we have put together 5 different exercises to make your butt bigger. These exercises stem from strength training, bodyweight training, and cardiovascular training.

Sprinting

As we explained earlier, engaging in different types of sprint workouts will definitely make your butt bigger.

Running in short bursts forces your muscles to contract and expand in quick successions, and this targets your larger, fast-twitch fibers, giving you that desired bubble butt.

Another bonus you get with this running routine is an increased anaerobic threshold, allowing you to maintain fast-paced running for extended periods.

Still, you can kick things up a notch by integrating the Joggo app into your workout regimen. Joggo’s all-in-one training app allows runners of different caliber to up their performance and achieve their workout goals.

The app offers runners access to a personalized training program, meal plan, and meal selection from over 10+ recipes. Similarly, the app collates workout data and offers biweekly workout adjustments to help balance your strengths and weaknesses, allowing you to progress evenly.

You also get access to Joggo’s in-house trainers, who are tasked with providing you with running tips and health advice. As such, the Joggo app stands as the pinnacle of all workout tools. All you have to do is complete the quiz, and you are good to go. 

Uphill running

Uphill running is another aerobic exercise that helps make your butt bigger, as it demands more action from your gluteal muscles. Great variations of this exercise include the uphill sprint, hill repeats, etc.

These exercises account for a broader range of hip motion (your thigh rises higher) than regular running, increasing the resistance and engaging the glutes more, resulting in significant muscle tone and size.

The exercises target your whole body, helping you burn more calories and body fat, which are necessary for your weight loss journey.

However, not many people have the opportunity to run up and down a steep hill. If that is your situation, you can recreate this high-intensity exercise by running up and down the stairs.

Running on sand

Running on an unstable surface, like running on the beach or a sand pit, is an excellent way to diversify your workout and add much-needed resistance, which subjects your muscles to more work.

This aerobic exercise will strengthen your cardiovascular system, burn calories, and give you a bigger booty.

Plyometrics

Not many people engage in plyometric training, but it works wonders in building glutes, quads, hamstrings, and calf muscles. Great examples of plyometric exercises include split lunge jumps, squat jumps, box jumps, step-ups, and lateral hurdles.

Plyometrics help transcend your strength training exercises, allowing you to work out more efficiently. It also helps burn fat, though it is pretty impossible to target fat in one specific area.

Weight training

Lifting weights is the rave when it comes to growing your muscles. Weight training has become so famous that you will find people advocating for getting a gym membership all over the internet.

However, you need the right variations to grow your butt muscles. Examples of weight-based exercises to build your glutes include deadlift, Bulgarian deadlift, barbell hip thrust, and dumbbell frog pump.

It would be best to note that progressive overload is the better option when it comes to muscle hypertrophy, as well as strength. It also reduces your chances of injury, which could set you back by several weeks. So, you should consider this when drafting out your workout routine.

FAQs

Conclusion

If you want to grow your butt, then this physical activity is one way to achieve remarkable results. Distance running builds your slow-twitch fibers and sprints your fast-twitch.

But again, you also get other health benefits from this exercise, making it a total package.

To make things even better, mix in strength training. You will definitely see results quickly. But, follow all the tips in this article and start running today because running will surely make your butt bigger.