Saturday and Sunday I based my cardio on walking up-hill for 45 minutes. Now my glutes feel like they have been worked out. Usually I run/jog on the treadmill, and this was the first time I did a workout walking up-hill. Does it really work your glutes?
it can but it really depends on how step the angle is. in general changing the angle at which exercise is performed at changes the pattern of muscle fiber recruitment. to effectively stimulate the glutes you really need to use the full range of motion in the leg during explosive movements like jumping, bounding and sprinting.
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It does because you have to make the longer strides to effectively walk uphill…
References :
it can but it really depends on how step the angle is. in general changing the angle at which exercise is performed at changes the pattern of muscle fiber recruitment. to effectively stimulate the glutes you really need to use the full range of motion in the leg during explosive movements like jumping, bounding and sprinting.
References :
BS Exercise Science
IFPA Master Personal Trainer
25+ years of resistance training experience
17 years of martial arts training
When walking uphill your body weight acts a a resistance & the muscles that drive your legs upwards work harder. Your hip will be flexing & extending more than it does on a flat surface. The muscles that produce these movements will be working overtime which is why they’re tired today.
The muscles that flex you hip (ie. when your knees move nearer the chest as in hill walking) include:
Iliopsoas & Pectineus (front of hip) , Rectus femoris & Sartorius (front of thigh)
When you extend your hip (ie. straighten your leg to push off) you use: Hamstrings (back of thigh) & Gluteus maximus (bum)- this explains your ache!
Other great facts about hill training include:
It helps develop power and muscle elasticity
It improves stride frequency and length
Your metabolism is during hills than it is on the flat
References :
Anatomy classes