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Home arrow Fitness arrow Running arrow Does Running Make Your Butt Bigger?

Does Running Make Your Butt Bigger?

Written by Isabel Mayfield
Fact checked by Rosmy Barrios, MD
Last update: October 20, 2022
5 min read 1311 Views 0 Comments
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Today, we go over how you can shed stored fat and grow your butt just how you want it. What are the secrets? Well, read along to find out.

does running make your butt bigger

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.

Does Running Make Your Butt Bigger?

The straightforward answer? Yes, running does make your butt bigger and firmer, but it does not happen as you think it does. To understand this perfectly, let us dive deeper into what makes up your butt.

Your butt muscle (gluteus maximus) is your body’s largest and strongest muscle. It happens to comprise three different muscles: the gluteus maximus, gluteus medius, and gluteus minimus.

Just like the rest of your lower body muscles, the gluteal muscles receive significant stimulation each time you engage in a run. Running gives you your desired butt size by working out the different muscle fibers and building muscle mass.

The human body comprises two types of skeletal muscle fibers: the slow-twitch (type I) muscle fibers and fast-twitch (type II) muscle fibers.

Type I muscle fibers are smaller but can endure fatigue since they do not produce much output and come into play during endurance races like long-distance running.

That is because they carry more blood vessels, fueling your muscles with more oxygenated blood, which allows you to run miles after miles before succumbing to fatigue. Distance running is not that glute dominant, but working out your slow-twitch fibers leads to a stronger, toned butt.

On the other hand, type II muscle fibers are larger and more powerful, producing high outputs that allow short bursts of speed. They come into play during sprint workouts, allowing you to travel at immense speeds for short periods.

In fact, partaking in sprinting can quickly lead these type II fibers into hypertrophy, resulting in a significant increase in muscle size. Therefore, working out your fast-twitch muscle fibers will lead to bigger, muscular glute muscles.

Still, your lower-body muscles are not the only beneficiaries. Upper body muscles like the back and abdominal muscles also receive a fair share of stimulation.

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.


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.


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.


Does running make your butt bigger or smaller?

Running can make your butt bigger or smaller, depending on your training pattern. If you train right, you will experience significant growth; however, the opposite will happen with improper training.

Can sprinting make your buttocks bigger?

Sprinting will make your butt bigger since it targets the larger type II fibers.

Does running grow your glutes?

Running will grow your glutes. For example, distance running grows your type I fibers while sprints grow your type II fibers.

A Word From Our Coach

Running is one of the best cardiovascular exercises in the world right now. In addition, You are able to lose weight, increase your aerobic endurance, improve your mental health, and, of course, get a bigger butt.

Still, following a detailed workout plan alone will not lead you to the big gains you have always wanted. For that, you must pair your workout routine with a healthy diet. By maintaining the right amount of calories, you can easily burn fat and build muscle mass, giving you the best body shape.

That is why you need a qualified nutritionist and fitness coach. The knowledge and experience they bring to the table are second to none and will help you achieve your body goals with relative ease.


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.

Written by Isabel Mayfield
Isabel Mayfield is a certified yoga instructor with over 10 years of experience in the fitness industry. She is passionate about self-improvement and loves to help people improve their sense of self-worth through education and support in meeting their fitness goals.
The article was fact checked by Rosmy Barrios, MD
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Written by Isabel Mayfield
Fact checked by Rosmy Barrios, MD
Last update: October 20, 2022
5 min read 1311 Views 0 Comments

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