Cycling uphill will increase your heart rate faster than cycling on level ground.
Biking is an effective exercise method for burning calories and improving overall health and cardiovascular fitness. All forms of cycling will force your quads and glutes to fire, but if you want to get deeper and more intense contractions out of your lower body muscles, you're going to need to challenge yourself by taking on some hills. Incline biking will boost the glute-building effect of your cycling.
The major muscles that comprise the butt are the gluteal muscles. The two gluteal muscles include the gluteus maximus, which is the big, meaty part of your rear, and the gluteus medius, which is the smaller section that comprises part of the hip flexor. Both of these muscles contract in concert when you're biking, especially during the downward phase of pedaling.
Incline Biking for Glutes
Although cycling targets your glutes, you're not going to get any meaningful contractions in the muscle tissue unless you increase the effort of the exercise by biking at an incline. Working at an incline increases the load on your muscles considerably, helping you get maximal contractions and kicking off the regeneration process responsible for building a stronger, firmer butt.
The Building Process
Whenever you put your muscles through repeated, intense contractions, you cause damage to satellite cells in the muscle tissue. This kicks off a rebuilding process known as hypertrophy. Cycling uphill targets your glutes and forces them through this process. The steeper the incline, the more damage you'll do to your glutes and the stronger they should become. Since uphill biking is an intense form of exercise, you should avoid doing it on consecutive days to allow for proper rest and recovery.
The Big Butt Myth
While cycling uphill will certainly make your gluteal muscles larger and more powerful, it won't necessarily translate into a bigger butt. After all, cycling burns a significant number of calories, so you're going to slim down before gaining size at the beginning of any intense biking routine. Once you've trimmed some of the fat through a combination of diet and exercise, you'll begin to see noticeable shape and definition in your rear as a result of all those hills.