Incline walking
30:00
Recommended
- •Treadmill 3.0–3.2 mph at 12% incline (research-backed sweet spot for glute activation)
- •Aim for 30 min — zone 2 (60–70% max HR, can talk in short sentences)
- •Hands OFF the rails — holding on cuts glute activation by ~50% and burns ~30% fewer calories
- •Tall posture, slight lean from the ANKLES (not hunched at the waist)
- •Drive through the HEEL, squeeze the glute hard at the top of each step
- •Long, exaggerated stride — don't shuffle. Bigger steps = more glute
- •Sip water throughout, bring a small bottle