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How to grow you glutes without growing your legs

peach-tips , March 21, 2019

You want the perfect peachy booty, without growing your thighs? We completely understand that, and that’s why we have put together a list of exercises that focus on working just your glutes, and exercises that you should avoid if you are not wanting to grow the quads!

5 of the glute isolation exercises

Barbell Glute Bridge (or just glute bridge while you build up to adding weight)

This exercise targets the glutes and doesn’t activate the quads as much as the hip thrust version of this would!
It is completely fine to start without weights and build yourself up. However, if you really are looking for a rounded and bigger butt you will need to add weight behind this exercise! Even a small weight will add more to this exercise for you, so if you’re up for it, do it!

Standing kickback (using the cable machine or resistance band at home)

One of the best exercises for just activating and strengthening those glute muscles. These can either be done at the gym using the cable machines or using a resistance band at home. Take it slowly to really work the muscles.

Hip Abduction (at the gym or at home).

This exercise can either be done using the gym hip abduction machines or at home. If done not using the machine, using a resistance band is helpful to really put more strain on the glute muscles!

Kettlebell Swings

This is a really good exercise to do at the end of your weight workout, it blasts fat and builds muscle, while focusing on your booty!

Single leg foot elevated hip thrust

This is a really tough exercise! It is perfect for just training the booty, and you will be able to feel this one really working those muscles! To get the best results for your glutes on all of these exercises you need to squeeeeze! You should be able to really feel the burn on your booty whilst you are working out. If you can’t feel the burn, you are doing something wrong!

Exercises you should avoid if you are only wanting to grow the glutes.

These exercises are actually all the ones we normally recommend to build your booty. However, these exercises will build your thighs too, so stay away if you are wanting to avoid that, stay away from: Squats, Leg Press, Lunges, Step Ups, Deadlifts.

Extra Tips: To get the best results you should be training your glutes 3 times a week, and of course it goes without saying, eating clean! You should start to see some results within 2 weeks.

Also, make sure you don’t get complacent – keep adding weights or increase the number of
reps to make sure you keep getting stronger and you are really working that booty!

We wish you, ladies, all the best of luck at enhancing the booty & we can help you with our shapewear and scrunch booty leggings – check our pieces out now! If you have any questions just contact us!

 

OH AND DONT FORGET THE PROTEIN!

 

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