Can You Do Cardio While Trying to Grow Your Glutes?
If you’re working hard to grow your glutes, you might wonder if cardio is going to ruin your progress.
The short answer?
Yes, you can do cardio and still grow your glutes—but it depends on how you approach it.
Let’s break it down so you can get the best of both worlds.
Why Cardio Gets a Bad Rap
Cardio often gets a bad reputation among people trying to build muscle because it burns calories and can create a “catabolic” state.
This means your body might break down muscle for energy if you’re not eating enough.
But cardio isn’t the enemy.
When used correctly, it’s a tool that can improve your fitness, help with recovery, and even support your muscle growth goals.
What Kind of Cardio Works Best?
Not all cardio is created equal.
Here are the best options for glute-friendly cardio:
1. Low-Intensity Steady-State (LISS)
Think of walking on an incline treadmill, hiking, or cycling at a relaxed pace.
LISS is great because it’s low impact and won’t interfere with your glute-building workouts.
Plus, activities like uphill walking outdoors (not a treadmill)directly target your glutes due to the larger range of motion through the hips.
2. High-Intensity Interval Training (HIIT)
HIIT involves short bursts of intense effort followed by rest periods.
Exercises like sprints or cycling intervals can engage your glutes while boosting your metabolism.
Keep your HIIT sessions short (15-20 minutes) to avoid overtraining.
How Much Cardio Is Too Much?
The key is balance. Too much cardio can burn more calories than you’re eating, which makes it harder to grow muscle.
Here’s how to find your sweet spot:
2-3 weekly sessions: Stick to short cardio sessions (20-30 minutes) a few times a week.
Timing matters: Do cardio on a separate day from your glute workouts or after your lifting session if done on the same day. Prioritise weight training to maximize glute growth.
Don’t Forget Your Diet
To grow your glutes, you need to eat in a calorie surplus.
This means consuming more calories than you burn.
I’ve got a brilliant and handy CALORIE CALCULATOR on my Instagram that will give you custom calorie targets, advice on macro splits and advice on building muscle; make sure you check it out.
If you’re doing cardio, ensure you’re eating enough protein and carbs to fuel your workouts and recovery.
Aim for at least 0.8-1.2 grams of protein per pound of body weight daily.
Combine Cardio and Glute Training
For the best results, combine glute-focused strength training with mindful cardio.
Key exercises like squats, hip thrusts, and deadlifts should remain the core of your routine.
Cardio can complement this by keeping your cardiovascular system healthy and aiding recovery.
The Bottom Line
Yes, you can do cardio while trying to grow your glutes!
Focus on low-impact or glute-engaging cardio like sprints, keep sessions short, and prioritise your weight training and nutrition.
You can build a strong, toned, and healthy body with the right balance.
All this probably sounds a bit overwhelming.
You could shortcut all the confusion and start growing your glutes today.
Wouldn’t that be better than figuring all this out on your own?
Then it’s time to join my online coaching team, where I will get you building muscle and becoming a badass from day one.
And Check out of a few of my clients below, who’ve gone from Mini to Mighty
I’m Aaron Schiavone, owner of Mind Muscle Personal Training. Over the past 9+ years I have helped women increase their self confidence, improve their relationship with food, improve their health, become stronger, fitter and happier..