Treadmill vs. Bike: Which Is Better for Glutes?

As home workouts have gained popularity in recent years, home exercise equipment such as treadmills and bikes has become more prevalent in people’s lives. But when it comes to building glutes, which will be a better choice?

Today, let’s explore the benefits of a bicycle and treadmill for your glutes to help you make the smart choice. We will also introduce the Tousains folding exercise bike for small spaces. Are you ready to learn the differences?

Things to Know About Glutes

Before jumping into the comparison, let's take a quick look at the glutes mentioned in this article. It’s composed of three main muscles:

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Gluteus Maximus – It is the largest and outermost of the three gluteal muscles, which makes up a large part of the shape and appearance of each side of the hips.

Gluteus Medius – This is a broad, thick, radiating muscle. It is situated on the outer surface of the pelvis, helping to stabilise your pelvis and support side movements.

Gluteus Minimus –  Situated immediately beneath the gluteus medius, it works with the medius to stabilize the hips.

Strong glutes aren’t just about appearance—they improve posture, support lower back health, and help you perform better in daily fitness routines.

Treadmill for Glutes

At first glance, the treadmill may not seem like the best machine for glute work. Regular flat-surface running or walking can mostly activate the quadriceps and hamstrings, not necessarily the glutes.

However, many treadmills are equipped with incline features. When walking or running up inclines, users can significantly engage their glutes.

Here’s why: when you walk or run on an incline, your hip extension increases significantly. This means your gluteus maximus has to work harder to push your leg back and propel your body uphill. The steeper the incline, the greater the glute engagement.

However, treadmills can place more stress on the joints compared with bikes. If you have knee issues or are concerned about joint health, a treadmill may not be the best option.

Tips: Gradually increase the incline between 10–15% and walk at a brisk pace. Keep your posture upright—no leaning forward!

Bike for Glutes

Cycling—especially on a stationary bike—is a popular low-impact cardio option. However, when it comes to strengthening glutes, it’s not as effective as a treadmill.

Most people ride in a seated position, which puts the emphasis on the quadriceps instead of the glutes. It involves minimal hip extension, which is essential for engaging the gluteus maximus.

Bikes are known for their low-impact cardio. It falls short when it comes to targeting and strengthening the glutes. But it provides a quieter workout, especially those with magnetic resistance, such as the Tousains folding exercise bike. This means you can enjoy a quiet workout anytime without disturbing others.

Tips: If you want to build glutes by riding bikes, it is recommended to increase the resistance and stand to cycle.

Tips to Build Stronger Glutes

Whether you're using a treadmill or a bike to strengthen your glutes, follow these tips to help achieve your goals effectively: 

Progressive Overload

To see muscle growth, you need to gradually increase the intensity of your workouts, whether it is increasing the incline/speed of treadmills or the resistance of bikes.  

Incorporate Glute-Focused Exercises

Cardio machines alone can hardly lead to significant results. Add in bodyweight or weighted movements, including hip thrusts, kickbacks, or clamshells.

Train Glutes at Least 2–3 Times a Week

Glutes are a large muscle group and respond well to frequent training. Aim for at least 2–3 focused sessions per week.

Mind-Muscle Connection

Slow down and feel how your glutes are working during each rep, which helps to boost your workout effectiveness.

Don’t Forget Nutrition

Ensure you’re getting enough protein, complex carbohydrates, and healthy fats to support training and recovery.

Treadmill vs. Stationary Bike: Which Should You Choose for Glutes?

In general, treadmills with incline features can effectively activate the glutes. Bikes, on the other hand, mainly target the lower body rather than the glutes. However, the bikes are generally gentler on the joints, which helps protect knee health. Tousains folding exercise bike with the foldable design and magnetic resistance is ideal for people who live in small spaces. 

Ultimately, the best way to shape and build your glutes is to combine cardio with targeted resistance training. No matter which one you choose, remember to add some glute-focused exercises to get more effective results.

Ready to enhance your glute workout results with resistance training equipment? Visit Tousains website and explore Tousains Cable Machine CR63 and Portable Gym Hivegym to achieve your goals!