Sprinting for Glute Development?

So many of us focus on heavy lifting for glute growth.

And there is absolutely nothing wrong with that, but you may be doing yourself a disservice if you exclude this part of training:


If you look back a couple of weeks you will remember the importance of HIIT and plyometric training for leaning out your lower body. Well there is one part of this that I left out. To have its own post, and that is sprinting for leaning the legs AND glute growth.

Does this sound too good to be true? Well it isn’t.

Yes sprinting give you that ever sought after endorphin rush. But it involves so many lower body contractions that it actually aids in building the glutes. It really is a form of resistance training. When you push off your back foot as you sprint and power forward you are creating contractions similar to those in weight training. Add to that the fact that sprints burn so many calories and you have the perfect tool for attaining the legs and glutes of your dreams.

Use a treadmill for this

or take this workout outside and set yourself markers for where you will sprint to and where you will recover to. This is something you are going to need to progress in, so start out at around 15 seconds work and 45 seconds rest (1:3), and slowly work yourself up by moving to 15 seconds work and 30 seconds recovery (1:2) and ideally taking your work time to more than 15 seconds (20-30 seconds) at a time.

Another aspect to change will be the number of sprints - so as a beginner start at 5 sprints per session, then slowly move up to 6,8,10 and eventually pushing to a 20-30 minute session of sprints.

Top tip:

set the treadmill to an incline if you really want to burn more calories and build more muscle!


Enjoy it ladies and sprint your hearts out!


Isilda Da Costa is a personal trainer and women’s fitness specialist. If she isn’t at the gym training, she's busy researching the most up to date information - for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on @izzy.fitness.pt

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