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> Does running make your buttocks bigger or smaller – how running affects the buttocks?

Does running make your buttocks bigger or smaller – how running affects the buttocks?

Publish date 04.10.2022

You can read it in 7 minut

Does running make your buttocks bigger or smaller – how running affects the buttocks?

Some run for better fitness, others to burn calories and lose weight. Some dream of strong and sculpted muscles. Some desire shapely buttocks. Since you’re here, you’re probably thinking about it too. 

However, is it true that running makes the buttocks firmer and bigger, or is it just a myth? You can find out this and much more right here in this article! Before we get there, let’s start with the attitudinal information.

What muscles work during a runner’s workout?

For your workout to be valuable, you need to know what body parts work during your workout. This will help you be more aware of how it affects each muscle. 

Leg muscles 

This certainly didn’t surprise you, of course when you run it’s the leg muscles that work. 

When?

  • When you run – the calf muscles tighten.
  • When you bend the knee – the front thigh muscles work. 
  • When you take a step forward – you engage so many leg muscles. 

Abdominal muscles 

Of course, when running, abdominal muscles also work. These are the ones that people most often want to sculpt. Are you thinking about it too? 

  • Oblique muscles – they work when we slightly lean to the sides while running.
  • Abdominal rectus – a straight silhouette is a key to running them. Remember to have the right silhouette while running and correct technique. 

Shoulder muscles

Many people forget about them, but the arms also get involved when running. Moving them is what makes running more economical. They need to be in motion so that they don’t get tired so quickly. 

  • Triceps and biceps – these are the muscles that get activated and work during a run.

Foot muscles

Let’s not forget the muscles of the feet, which also work intensely during running. After all, they are constantly in contact with the ground. Therefore, every responsible runner should also take care of his feet. 

What about buttocks? 

Well, yes, after all, that’s what you’re here for, to learn as much as possible about whether and how the gluteal muscles work. I can tell you right away that they work when you run. That’s why if you want beautiful buttocks it’s worth starting to run, in addition to doing specific exercises that help improve their condition. Ok, but does running makes your butt smaller or does running make your butt bigger? That’s the question.

Does running make your buttocks bigger or smaller?

How does running affect the buttocks? 

This is the most frequently asked question. Many runners are afraid that by running their buttocks will become smaller, sagging, and not firm. All because, after all, you are constantly rising and falling during such training. This can worsen the appearance of the buttocks. 

We refute this statement. 

As I mentioned earlier, the glutes work while running. You probably even feel it when you train 😉 

Therefore, their condition will not deteriorate, you don’t have to worry about that. I can tell you one thing – running has an extremely beneficial effect on the glutes. 

Why are the buttocks important when running?

You should know this, too, to see the important role they play. Well, the buttocks:

  • support the pelvis, 
  • ensure stable running,
  • keep the legs in a stable position. 

This makes for a lower risk of unwanted injury, which, as a physically active person, you definitely want to avoid – but for that, you also need to develop them. 

Does running make your buttocks bigger or smaller?

I won’t hide the fact that the question is most often asked by female runners – does running make your buttock bigger or smaller? 

This question, unfortunately, cannot be answered unequivocally. Why? Because it all depends on what kind of physique you start your running and exercise adventure with. 

At the very beginning, you need to be aware of the fact that the buttocks consist not only of muscle tissue but also of fat. Therefore, if you have a little more body, you can expect your buttocks to decrease. So, does running make your butt smaller? In this case, yes. All this is because through training you burn fat, which will not only disappear from your thighs or abdomen but also from your buttocks. However, this will make them firmer as well as shapelier.  

In a different position are people who have slim figures and want to work on their buttocks. In this case, it is possible to enlarge them. So, does running make your butt bigger? Yes. All because regular training will make the muscles develop and expand. Consequently, the buttocks will gradually enlarge. 

Does running lift the buttocks?

The answer to that is one: yes, running lifts the buttocks. However, that’s not all, as it also firms them up. 

By running, you won’t have to worry about flat and flabby buttocks, which are often the bane of some people. Therefore, if you don’t know what to do about them, start running. 

Want to improve their appearance even faster and better? 

The best idea would be to run on a route with hills. By running uphill, you can be sure that your gluteal muscles (but not only, as your legs are more involved in the workout as well). 

In addition, burning fat through exercise and sculpting thigh muscles is a guarantee that running will give you a capital look to these often problematic body parts.

Running uphill - better exercise for buttocks

Running is not enough – remember the right exercises 

To make your buttocks look good, running alone is not enough. Yes, it will certainly allow you to educate and develop your muscles, but you need to diversify your training and put on additional exercises that will positively affect your buttocks. 

Before we move on to some exercises for the buttocks, here are some important rules: 

  • Remember to warm up. 
  • Do up to 20 repetitions of a given exercise, this will give you the buttocks effect you dream of. 
  • You should do them 2-4 times a week.
  • Remember to recover – it is important because it will prevent injury and keep you strong for the next challenges. 
  • Do a variety of exercises – don’t stay with the same exercises over and over again, as they may eventually stop producing results. Moreover, the workout will simply become monotonous. 

Step up 

Did you think of the popular movie with the same name? Do you see a handsome Channing Tatum right now? Unfortunately, I have to disappoint you. This name is related to the buttocks, or more precisely to the name of the exercise that works perfectly on them. How to perform this exercise?

  • Find some elevation (stairs, a chair, a box). You need to know that the higher the elevation, the more your muscles work. 
  • Climb up with one leg on the object you have chosen to exercise, and after a while get down. 
  • Do the same with the other leg. 
  • Repeat the exercise about 10-20 times. 

Forward leg lunges 

This is probably one of the most effective exercises for the glutes. How do I perform them correctly?

  • Stand straight, your feet should be hip-width apart.
  • Then take a step forward or backward with your left or right foot. 
  • For the exercise to be done correctly, remember to cut your knees and for them to form a 90-degree angle. 
  • Stay in this position for a while and return to the starting position. 
  • Perform the exercise on the other leg. 

Deadlift

Another very good exercise for the glutes is the deadlift. For this exercise, you will need a barbell. This exercise may look simple, but it is not so. How to perform it?

  • Stand slightly apart in front of the barbell. 
  • Grasp the barbell with an overhand grip. 
  • Slightly bend your knees and push your hips back. 
  • Then slowly straighten up while lifting the barbell. 

When doing this exercise, remember to keep the barbell close to your tibias. This will make the exercise more effective. 

Deadlift - exercise for better buttocks

Other activities that are good for the buttocks

Of course, we focused on running. After all, that’s what we’re here for. However, other activities will also have a positive effect on the development of gluteal muscles. 

  • climbing, 
  • cycling,
  • skating, 
  • roller skating. 

How to get firmer buttocks faster?

Exercise and running are important. However, you must remember that this is not enough. You also need to take care of your diet, you should limit sweets, sugary drinks, and fatty snacks. Remember to hydrate your body – drink plenty of water or other healthy drinks to stay hydrated. 

I hope that thanks to this article you not only learned, does running makes your buttock bigger or smaller. But you already know how you should exercise and why working on your buttocks is so important. Get to work on them today. Have beautiful buttocks like Jennifer Lopez!

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