10 Exercises to grow glutes without growing legs

10 Exercises to grow glutes without growing legs

There are a few simple exercises you can do to grow your glutes without growing your legs. These exercises are great for people who want to focus on growing their glutes without getting bulky thighs.

How to Grow Glutes Without Growing Legs?

If you want to grow your glutes without growing your legs, here are 10 exercises you can do:

How to grow glutes without growing legs?

1. Glute Bridge.

This is a great exercise to start with. Lie flat on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Drive your heels into the ground, and lift your torso and upper legs into the air, extending your hips until your thighs and torso are in line with each other – hold for two seconds. Slowly lower your body back to the starting position.

2. Squat.

This is a classic exercise that works your glutes, quads, and hamstrings. Stand with your feet shoulder-width apart, toes turned out slightly. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then push yourself back to the starting position.

3. Lunges.

Lunges are a great exercise for working your glutes, quads, and hamstrings. Step forward with one leg, lowering your body until your front thigh is parallel to the ground. Make sure you keep your back straight and your head up. Hold for a few seconds, then switch legs.

4. Swiss Ball Hamstring Curl.

This is a great exercise for targeting your hamstrings and glutes. Position a Swiss ball at your feet before lying down on your back with palms flat on the floor. Place your heels on top of the ball, then press your hips and glutes off the floor. Dig your heels into the ball as you curl it toward your glutes. Reverse the motion, and press the Swiss ball away from your glutes to the start position.

5. Hip Thrust.

The hip thrust is a great exercise for targeting your glutes. Position yourself on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Place a weight (barbell, dumbbell, or kettlebell) across your hips, then press your hips off the ground until your thighs and torso are in line with each other – hold for two seconds. Slowly lower your body back to the starting position.

6. Step-Up.

Step-ups are a great exercise for targeting your glutes and hamstrings. Place one foot on a bench or step, then push your body upward until your leg is straight. Step back down with the same leg, then repeat with the other leg.

7. Glute Kickback.

This is a great exercise for targeting your glutes. Position yourself on all fours with a weight (barbell, dumbbell, or kettlebell) in your left hand. Keep your hips level, and raise your left leg behind you until it’s parallel to the floor – hold for two seconds. slowly lower your leg back to the starting position. Repeat with your right leg.

8. Cable Kickback.

This is a great exercise for targeting your glutes and hamstrings. Attach a stirrup handle to the low pulley of a cable station, then kneel down. Grasp the handle with your left hand, then press your hips and glutes off the floor. Dig your heels into the ground as you kick your left leg straight back – hold for two seconds. Slowly lower your leg back to the starting position. Repeat with your right leg.

9. Banded Squat.

This is a great exercise for targeting your glutes and quads. Position a band around your legs just above your knees, then stand with feet shoulder-width apart. Push your hips back and squat down as far as you can – make sure you keep the band taut throughout the entire movement. Pause, then push yourself back to the starting position.

10. Farmer’s Walk.

This is a great exercise for targeting your glutes, quads, and hamstrings. Hold a weight in each hand with your feet hip-width apart.Keeping your shoulders down and your core engaged, lift your heels so you’re standing on your toes and walk forward. Make sure you keep the weights close to your body as you walk.

Frequently Asked Questions (FAQ's)

How to grow my glutes not thighs?

There is no one exercise that will specifically target your glutes without growing your thighs. However, by doing a variety of exercises that work your glutes, quads, and hamstrings, you can minimize the amount of growth in your thighs. Make sure you focus on using good form and lifting heavy weights to really target your glutes. Additionally, try doing exercises that specifically target your glutes, such as the hip thrust, Swiss ball hamstring curl, and glute kickback.

Can I use weights to grow my glutes?

Yes, you can use weights to help grow your glutes. In fact, using weights is one of the best ways to target your glutes and increase their size and strength. Make sure you lift heavy weights and do a variety of exercises that work your glutes, quads, and hamstrings.

Can I do squats to grow my glutes?

Yes, squats are a great exercise for growing your glutes. However, squats also work your quads and hamstrings, so they may not specifically target your glutes. Make sure you focus on using good form and lifting heavy weights to really target your glutes. Additionally, try doing exercises that specifically target your glutes, such as the hip thrust, Swiss ball hamstring curl, and glute kickback.

Will growing my glutes make me look bulky?

No, you will not look bulky if you grow your glutes. In fact, most women fear that growing their glutes will make them look too masculine, but this is not the case. By doing a variety of exercises that work your glutes, quads, and hamstrings, you can minimize the amount of growth in your thighs and maintain a feminine physique. Additionally, using weights will help you build muscle without getting bulky.

Fina Thoughts

These are just a few exercises that can help you grow your glutes without growing your legs. As always, make sure to consult with a doctor before starting any new exercise program. And be sure to focus on proper form – too often people try to lift too much weight, which can lead to injury. Start with a weight that’s comfortable for you and work your way up over time.



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