Can Running Make Your Butt Bigger?

A lot of people exercise to keep their bodies in fit condition and to look good – and one of the most sought out features is a nice, curvy butt.

Because of this, a lot of people look for ways to give their rear a boost in size and one of the most recommended ways to do so is to take up running. 

Can Running Make Your Butt Bigger

But is this form of aerobic training really enough to help your butt grow bigger? 

Here, we are going to take a look at all the ways you can help increase your backsides’ size so you can get the rear you want.

Not only will we be looking at running, but also at all the other ways you can use exercise to build up your rear’s size. 

So, let’s get into it! 

Can Running Make Your Butt Bigger? 

Running is an aerobic activity which means that it is not too intense and is better at building your endurance than it is muscles – but it depends on the type of running you are doing. 

To get a bigger butt, you need to strengthen and enlarge the muscles in your backside called your gluteus.

Glutes are made up of three main muscles in your rear so strengthening and building them up will help them increase in size and leave you with a larger rear. 

To do this, you need to burn up some fibers that will work to contract your muscles. Contracting your muscles is what builds their strength, helping them to grow larger – but all this depends on burning the right type of fiber.   

Long distance running builds endurance meaning that it uses up small type one fibers so you can run for longer periods of time, covering more distance.

They do not produce much output so they are better for enduring fatigue and they are also not very big.

This means that casual, long distance running like light jogging will not help contract your glutes and thus, not increase your rear’s size. 

Sprinting, however, has the opposite effect. Type two fibers are the larger type of fiber that is better suited to shorter bursts of speed.

This makes your glutes contract more forcefully to brace for more power, allowing you to run at a faster pace.

This can help you strengthen your glutes, allowing them to increase in size and leave you with a larger rear. 

However, running will not only affect your glutes but also every muscle in the lower half of your body. This includes your calves and quadriceps, hamstrings and glutes.

Over time, sprinting will strengthen all of these muscles and help build up your speed and lower body strength.

This is also because sprinting is a form of anaerobic activity which is far more intense than aerobic exercise like long distance running. 

So yes – running can help make your butt bigger but sprinting over long distance jogging is the way to go.

Sprinting will allow you to see the effects you want while relying on just long distance running will still leave you unsatisfied with your rear. 

What Exercises Can I Do To Make My Butt Bigger?

Despite this, sprinting may not be the best way to sculpt and increase your rear’s size.

There are actually lots of different exercises you can do to help reach that goal of a bigger but as they specifically work on improving and strengthening your glutes. 

While running does this, it also strengthens all the muscles in your lower body, so here are some exercises you can try to specifically aim for strengthening your glutes instead.

Glute Bridge

Glute Bridge

The first exercise is the glute bridge. 

This exercise involves lying flat on your back with your knees bent and feet on the floor. You should also place your arms straight at your sides with your palms touching the floor.

Then, contract your glutes and lift your hips off the floor, keeping your whole body in a straight but diagonal line from your knees to your shoulders.

Stay in that position for 5 seconds and then lower yourself back down, then repeat. 

This is a very exercise that all people can try and it works on strengthening your glutes as well as your core and hamstrings.

It works so well at strengthening the muscles in that area that this is actually an exercise recommended for women to try after childbirth as part of the postpartum recovery process. 

Jumping Squats

Powerful, intense exercise is what helps strengthen your muscles quickly and effectively, so jumping squats is perfect for this. 

It’s also really simple – just stand in a squat position, jump in the air while straightening your body and then land again in a squat position.

Keep repeating this for 3 sets during your workout routine, and all that contracting in your glute area will soon strengthen the muscles there and increase their size and firmness. 

The Clamshell

The clamshell is not a very well known exercise like squats and lunges are but it is one that targets your glutes specifically and helps strengthen them.

This exercise is also great for tackling lower back pain and stabilizing the pelvis area. 

To try out this exercise, simply lie on your side with your legs stacked. Rest your head on your left arm and put your right hand on your hip.

You will then want to bend your hips and knees until they are at a 90-degree angle and your feet are in line with your rear.

Lift your top knee as high as you can while your feet are still connected and your other knee is still connected to the floor.

Do not rotate your hips – just keep that position for a few seconds before slowly lowering your knee back down again. 


So – can running make your butt bigger?

Well, sprinting can but an aerobic activity like jogging or long distance running will not.

This is because muscles are built through intense exercise instead of long periods of low energy exercise – so sprinting is better at making your butt bigger than long distance running is! 

However, there are other exercises that are more adept at improving the size of your rear because they focus more on strengthening the muscles in that area.

While we have given some examples above, there are also plenty more out there for you to try! 

So, if it’s a bigger butt you want, try out the exercises above and hopefully, you will soon start to see the results you want! 

Megan Rinzel
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