Heavy strength workouts are required for a well-trained butt. If you are much likely to be a person to be more on squats and lift, then you may be doing it wrong. Not that squats and deadlifts are bad. If the primary objective is not to grow glutes without growing legs, then yes, do it. But this kind of exercise is what your quadriceps and hamstrings need. If your objective is to grow butt not thighs, then this article is perfect for you!
Suppose you do the usual. Your quadriceps will keep on growing with every squat and lunge. With all hamstring exercises, your hamstrings will keep growing in size. The result? An outdone booty with the legs of Hulk.
You can grow glutes without growing legs. The key to growing your butt without growing your thighs or legs is to do more exercises that activate your glutes without activating your legs as much.
Drop the hamstring exercises because we’re here to teach you how to grow glutes without growing thighs.
Can You Grow Your Glutes Without Growing Your Legs?
Quad dominance is a trait shared by the majority of women. Being quad-dominant just means you are overusing the muscles on the front of your thighs called your quadriceps. Others may have advised you to take a more expansive pose, move your weight to your feet, or do kneeling squats. These are excellent for correcting quad dominance, but the glutes remain small due to their lack of use.
We need to do glute-focused movements that stimulate and improve the glutes to increase glute muscle mass without overworking the quads, hamstrings, and adductors.
Start with some glute activation exercises to get a rounder butt fast. These exercises can help because they loosen up the hip flexor muscles, which affect hip flexion mobility.
Perform muscle toning exercise with weights that allow you to achieve muscle exhaustion in 10-15 reps, resulting in a “booty boost” and enhanced muscle development.
Working on glute strength by doing heavy hip thrusts for 4-6 reps will make you focus on some significant muscle. Keep in mind that increasing your strength equals increasing your muscle mass.
Suppose you want to get slimmer thighs and a bigger butt. In that case, you’ll need to do activities that will shape your body the way you would like it to appear, as well as follow a healthy diet and lifestyle tactic:
- Consume enough protein and healthy fats.
- Eat predominantly whole, lightly, or moderately processed foods.
- Get enough rest.
- Manage stress.
- Improve everyday activities and step count.
How To Grow Glutes Without Growing Legs
If you want to expand your booty, you must correctly unlock those muscles. By incorporating a series of glute isolation exercises, you will attain the booty of your dreams. If you include a couple of these exercises, you’ll be able to round your glutes from every angle while keeping your legs lean.
1. Lessen Exercises That Activate Your Quads, Hamstrings, and Adductor
People who are slim or satisfied with their muscle mass but want a bit bigger glutes. First, what you must do is activate your glute muscles correctly.
After activating your glutes, introduce a series of glute isolation exercises. You’ll be able to round your glutes from any angle while keeping your legs lean if you combine a couple of these exercises.
Stretching and turning the hips are both done with gluteus muscles. They also aid in moving your legs back from toward the middle of your body, which is helpful for leg and glute exercises.
What you ought to do is to stop developing your strength or focus on your quad muscle and abductor. You have to lessen exercises such as squats, deadlifts, lunges, split squats, leg press, and step-ups. They are practical muscle-building exercises, but they over-activate the quads and hamstrings in those with bulky legs.
You will keep making progress by increasing the number of sets, reps, or by increasing the weights you use during the exercises. Keep increasing the intensity of your workouts and challenge yourself. Make sure your butt is getting more robust because it won’t grow until it gets stronger.
It may be hardcore training to tone your muscle, but you need to squeeze those butt away. Move slowly and try taking a rest in between. Practice deep exercise to avoid overdoing yourself.
To achieve the ideally round, muscled butt, integrate workouts into your exercise regimen that concentrate on stimulating your back muscles as much as necessary while minimizing leg stimulation.
2. Focus on Glute Isolation Exercises
Is it possible to tone your buttocks without expanding your legs? Yes, there are still some choices available, luckily. Here are some glute-specific exercises to help you to build glutes, not quads.
To do all this, you must be aware that muscles can grow by low reps (1-5), medium reps (6-12), high reps (13-20), or even high reps (21-50) so long as the sets are driven close to the muscle or intensity on your work out.
You also strengthen the glutes and use them more for some movements, protecting the body from potential problems. You can notice that your body can tolerate jumps, leg lifts, and other frequently painful movements easier when you reintroduce them.
Remember these two ideas; Preventing exercises that activate quads, hammies, and conductors and stress them. And focus on the activities that trigger the glutes and accentuate them.
Start to build glutes, not quads, as sometimes you focus on the wrong muscle, lessen this kind of exercise.
You’ll feel tighter and more toned in your glutes after adopting your monthly plan, as well as more relaxed and confident in your entire body.
During your workout sessions, remember to keep getting stronger by adding more weights or reps. You won’t gain muscle mass unless you get mightier. Your butt won’t get any larger, rounder, or tighter without much more muscle mass; With this focus, you will surely grow glutes, not legs!
Best Exercises To Grow Your Glutes Without Growing Your Legs
1. Hip Thrusts
- Sit on the floor near a bench.
- Rest your back on a bench making sure that the bench is touching the bottom of your shoulder blades.
- Make sure your butt is not too far or too near the bench.
- Your feet must be shoulder-width apart.
- Thrust your glutes up in the air making sure that your upper body, glutes, and thighs are straight. And your knees must be at a 90-degree angle.
- Rest your glutes on the floor and repeat.
During your workout sessions, remember to keep getting more substantial by adding more weights or reps. You won’t gain muscle mass unless you get stronger. Your butt won’t get any larger, rounder, or tighter without much more muscle mass.
2. One-Leg Glute Bridge
- Lay down on the floor with your knees bent and your feet flat on the ground.
- Straighten one leg and stretch the foot upwards slowly.
- Thrust up and down, making sure your form is correct.
- Do this as much as you can by raising your hips high off the ground.
It is a challenging one, but this will do the trick to round your butt.
Pro Tip: For best results, you may repeat sets of 15 reps.
3. Barbell Glute Bridge
Barbell Glute Bridge does wonders for building glutes without legs. You can do this kind of workout as is since it’s a strength move.
- Lie down on the ground with your face up and bend your knees while planting your feet flat on the ground.
- Thrust your hips forward to make your hips stretch as much as possible.
Pro Tip: The bar or dumbbells should be lying down 2-3 inches down from your hips.
- Carefully hold the bar or dumbbell shoulder push into your thigh where it will stay. You may aid your hands by using some pads for you not to be hurt while pushing.
- Keep your bridge position a few seconds before you relax.
4. Romanian Deadlift
- In each hand, hold a medium-weight dumbbell or a barbell. Your legs should be hip-width apart, and you must bend your knees slowly.
- Keep your arm straight on the hip and your hands close to your legs.
- Decrease the weights as far down your leg as possible without curving your back or flexing your knees as far back as you can.
- Push your hips forward to get back in the starting position and strain your glutes to draw up.
5. Banded Fire Hydrant
- Above your knees, place a hip band for extra resistance.
- Get on all fours.
- Lift one leg out to the side with your outer thigh and glute.
- Maintain a 90-degree bend in your knee.
- Rep with the other leg for a total of 20 reps.
Most women would love to have those sexy and toned butts but still haven’t figured out how. Here are some questions that may clear your thoughts and answer some of your awaited to be heard questions.
Can You Grow Your Glutes?
You can grow glutes. You can make your butt bigger by consuming proper nutrition, taking in enough protein, carbs, and healthy fats, doing glute activation exercises before training your glutes, combining compound movements with glute isolation movements, and getting enough rest.
Here are some top points that will help you reach your booty goal and maintain your focus on the way!
- Squats and other movements that involve a lot of quad and hamstring mobilization should be lessened.
- Exercises that isolate the glutes should be prioritized.
- Make sure you’re using the proper form to get the most out of your glutes.
- Use cardio machines that target the glutes without over-pumping the legs.
How Often Should I Train Glutes to Grow?
Heavy combined glute exercises, such as deadlifts, hip thrusts, and squats, can only be done two or three times a week. Make sure you finish your workout with glute-specific exercises to ensure you’re working all of the muscles in your butt.
It is recommended that you exercise two to three days a week. Your rest days in between are important. Recovery after your glute workout is the time your butt will grow. The length of time you rest depends on the individual, the workouts you’re performing, and your glute training experience.
It takes time for your muscles to heal and react to the stimuli you’re putting them through. Try to adhere to how you respond from one exercise to the next, especially on days when you’re doing intense compound lifting. If you’ve been experiencing a loss of strength, you should consider another day off.
The most common mistake individuals say when it comes to glute training places so much emphasis on glute-specific activities. If you’d like to get a bigger rounder booty, you must do exercises that will challenge your butt.
That means you should choose practices that address each group’s muscle fibers: the minimus, medius, and maximus. The quads and hamstrings are also worked out in most booty exercises but don’t overdo it. Remember to keep in mind that your goal is to stress this gluteus muscle.
Don’t forget to be consistent and patient! Growing your glutes will not happen overnight.