Health & Fitness

Does Squeezing Buttocks While Walking Make It Bigger ?

Walking has always been regarded as an injurless exercise. The best thing is that anyone of any age can do it. But because walking is regarded as a chill as compared to other exercises. The question of whether walking is all that good always makes many people curious. One question that made me curious is “Does Squeezing Buttocks While Walking Make It Bigger? “

To be honest, the answer to this question is not that straightforward. However, I will provide you with all the information needed and will make your confusion clear once and for all.

Does Squeezing Buttocks While Walking Make It Bigger?

Walking is a great range of motion for our buttocks. However, squeezing your buttocks while walking is not going to build full-grown glutes.

On the bright side, if your genetics allow it, there are chances that you might grow your glutes by squeezing while walking.

Genetics plays a very important role in this. If your genetics favor your glute growth, then it is a good sign and walking can help you to grow your glutes to some extent.
However, even if you don’t have genetics that favors the growth of your glutes then squeezing your buttocks while walking will help you keep the good blood circulation in your glutes. And also activates the glute muscles which is very important if you do sitting jobs.

Just like any glute exercise, walking also has a lot of variations. Walking on a plain surface is not going to benefit you more in comparison to if you walk on an inclined surface.

But if you want to make walking more difficult then it is a good idea to walk on your forefoot.
If you walk on your forefoot on an inclined surface, it will help you engage those glute muscles more. This will also mimic the form of sprinters running.

And it’s not a hidden fact that sprinters have some amazing glutes. That is basically the pressure that they produce with every step. The range of motion is also more while running in comparison to other exercises.

So, walking on your forefoot and squeezing your buttocks will engage glute muscles more than walking on full feet.

Muscle-mind connection might be the most important thing if you want to grow any muscle in your body.

Some people are not able to grow their glutes even by doing specific exercises or lifting weights because of poor muscle kind connection.

So, make sure you have a good muscle-mind connection when you do any exercise and in this case when you walk.

By developing the muscle-mind connection you will be able to engage the glute muscles and also it becomes easier for you to Target those muscles.

If you have a good muscle-mind connection, then you will experience more fatigue or burnout in your glutes when you squeeze them while walking. And this is a good sign and it ensures that you are targeting the right muscles.
If you don’t feel much after waking while squeezing then there is a high chance that you have a poor muscle-mind connection. So, developing a good muscle connection should be your first priority. You can do this by doing simple movements.

Other ways to target your glutes

Besides walking, you adopt some habits that can help you in the journey of glute development.

If you work in an office where a lot of sitting is required then you must make sure that blood is flowing through your glutes. If you sit for too long and you don’t do anything, then it will make your glute muscles weak which can lead to – less muscle engagement during exercise, high injury chances, can make your quad dominant.
Sitting for longer periods continuously for months or years can also lead to uneven distribution of fat. This can deposit more fat on your thighs and make your buttocks look slim and flat.

If you are concerned about whether walking lifts your buttocks, check out this article: Does Walking Lift Your Buttocks?

You can engage your glutes by sitting on a chair.

All you have to do is sit on the end of the chair and make sure your legs are making a 90-degree angle.
Now, all you have to do is push your feet to the ground as hard as you can while squeezing your buttocks.

While doing so, make sure your core is tight and your back is straight and not bent. Do this throughout the day whenever you feel comfortable.

To know more about this, you can check out this article –

However, if you work on the floor above ground level, then opting for stairs is a better option to engage your glute.

You can also squeeze your glutes while walking on stairs. It is better if you don’t put your weight on your knees and engage your glutes to move upward.

If you are not able to engage your glutes then make sure first you train your muscle-mind connection.

Most people become quad-dominant if they don’t do any glute exercise or movement where the muscles of the glutes are not engaged.

You can easily change that by doing some exercises that help you engage your glute muscles.

Best exercises to train glutes

Sprinters are the best examples when it comes to training glutes and functional glutes. A contradictory argument is that lifting weights is best when it comes to growing glutes.

So, which is best? Well, the only thing that matters in glute growth is the range of motion, muscle engagement, and targeting all three muscles of the glutes.

I will list some of the best exercises that can help you achieve your desired glute shape and on top of that many sprinters do that.

Walking lunges

Other than walking, doing lunges while walking will engage your glutes more. Not only that, it is also a high-intensity workout and you get a good burn in your glutes. It is also one of the most effective exercises to grow glutes.

Walking lunges will Target your upper glutes which are often neglected.

Bulgarian split squats

These are another best way to grow your glutes. Unlike traditional squats, Bulgarian split squats are proven to be more effective and offer a greater range of motion.

Hip thrust

If you like squeezing your glutes, then nothing is better than hip thrust. This is also one of the most effective exercises that Target the overall muscles of gluteal.

The best thing about hip thrust is that it is effective and at the same time, it doesn’t make you tired. You can go heavy with hip thrust.

Cable kickbacks

This will Target your upper glutes and also help give them a rounder and fuller shape. This is also one of the most effective exercises for glute growth. The best thing about this exercise is that you can Target the upper glutes specifically.