23 thoughts on “Grow Your Glutes Without Growing Your Legs”
I love lifting and have lost some gains during 2020, coming from lifting 5-6 days/week. I used to have my butt and my ultimate goal and now want to work it back that way. Your video was not boring at all, I highly appreciate all the pop in videos to keep me watching and paying attention. When you went through your list of “no’s” I thought, “well what fun is this?” But you have a lot of great exercises to include. Thanks for the video 👍🏼
Hey Bret a suggestion for a future video.. I have to keep my arms pretty straight while at the top of the hip thrust because if I don't the bar will want to roll over my pubic bone and it's very painful. I noticed you can do hip thrusts with no padding (crazy!) and on you, the bar almost sits above your pubic bone, whereas with me and many videos I've seen of other peeps, the bar sits below the pubic bone. Do you believe there's any substantial difference here in terms of glute activation if the contact point of the bar is a few inches up the hips vs a few inches lower? I've always wondered about that. 🙂 Also thanks for another great video! I've been through your glute articles pretty thoroughly and this is like the video version of them. They're great!
Id just like to add an interesting note.. I haven't done squats in 8 years, or deadlifts ever. I focus mostly on heavy hip thrusts and glute-focused back extensions, and I never, EVER have these 'serial pains' that so many who do squats and deads seem to experience (I'm not saying don't do those lifts.. I'm just making an observation here). Perhaps another anecdote detailing just how safe heavy hip thrusts are (compared to other lifts, that is). Also the whole 'glutes spare the spine' argument. I also want to add that during my very first year of lifting (where I did nothing but squats), I had continual sharp pains around my shoulder blade area, and this was the only time in my lifting lift I ever injured myself with a lift. I pulled a muscle in my lumbar while pushing too hard on squats one day. With thrusts, if and when I fail, I simply go straight back down.
Interesting..I did all the glute targeting exercises you listed and my glutei grew a bit…but once I started progressively overloading on hip thrusts, my growth skyrocketed.
damnnnnn finally a video and trainer that tells me it is possible to grow glutes without growing legs. I personally dont like muscular legs and mine are a bit muscular them quads grow very easy 🥴😩, but this video makes me so happy 🤣🤣🤣🤣🤣. I'll try them out. thank you
Thanks Bret! Quick question, I wanted to purchase the 12 week program. Is it okay to incorporate with my other workouts? I am quad dominate as well & would like to grow my glutes too! But didn’t necessarily want to quit my other movements like deadlifts, etc. thoughts? Thanks!
This program would be if you have nice strong legs and just needs to build glutes right? Not someone that needs all over toning and building then if you feel legs get to big and fat is gone then you can focus on glutes correct?
Why wouldn't someone want to grow their legs? Big thighs are a part of the whole booty package. Unbelievable, wonder how long it will take for people to wake up about strong thighs.
Train 3 days a week with the following exercises 10:17 -Barbell glute bridges (3x a week) -Feet elevated glute bridges -All hip abduction movements: frontal and transverse plane. Straight up and bent over. Seated hip abduction machine, cable standing, side-line hip raises extra range sideline hip abduction. -Band exercises: lateral band walks, seated hip abduction, hip hinge abductions -Hip external rotation: cable cuff -American deadlift (more pelvic tilting) -Cable kickbacks -Back extension, but with your feet flared out ad upper back rounded -Cable pull throughts -Reverse hyper variations: frog reverse hypers, spread eagle reverse hypers, knee banded reverse hypers -Frog pumps -Glute squeezes, standing glute squeezes, rkc planks
I have always believed women should target mid and lower glutes so they don't get that saggy butts, while men should target mid and upper glutes to develop that firm-butt look. Bret, what do you say?
I love lifting and have lost some gains during 2020, coming from lifting 5-6 days/week. I used to have my butt and my ultimate goal and now want to work it back that way. Your video was not boring at all, I highly appreciate all the pop in videos to keep me watching and paying attention. When you went through your list of “no’s” I thought, “well what fun is this?” But you have a lot of great exercises to include. Thanks for the video 👍🏼
Hey Bret a suggestion for a future video.. I have to keep my arms pretty straight while at the top of the hip thrust because if I don't the bar will want to roll over my pubic bone and it's very painful. I noticed you can do hip thrusts with no padding (crazy!) and on you, the bar almost sits above your pubic bone, whereas with me and many videos I've seen of other peeps, the bar sits below the pubic bone. Do you believe there's any substantial difference here in terms of glute activation if the contact point of the bar is a few inches up the hips vs a few inches lower? I've always wondered about that. 🙂 Also thanks for another great video! I've been through your glute articles pretty thoroughly and this is like the video version of them. They're great!
Id just like to add an interesting note.. I haven't done squats in 8 years, or deadlifts ever. I focus mostly on heavy hip thrusts and glute-focused back extensions, and I never, EVER have these 'serial pains' that so many who do squats and deads seem to experience (I'm not saying don't do those lifts.. I'm just making an observation here). Perhaps another anecdote detailing just how safe heavy hip thrusts are (compared to other lifts, that is). Also the whole 'glutes spare the spine' argument. I also want to add that during my very first year of lifting (where I did nothing but squats), I had continual sharp pains around my shoulder blade area, and this was the only time in my lifting lift I ever injured myself with a lift. I pulled a muscle in my lumbar while pushing too hard on squats one day. With thrusts, if and when I fail, I simply go straight back down.
Interesting..I did all the glute targeting exercises you listed and my glutei grew a bit…but once I started progressively overloading on hip thrusts, my growth skyrocketed.
Hi Brett, from Chile, i follow You all videos, gracias for the information
damnnnnn finally a video and trainer that tells me it is possible to grow glutes without growing legs. I personally dont like muscular legs and mine are a bit muscular them quads grow very easy 🥴😩, but this video makes me so happy 🤣🤣🤣🤣🤣. I'll try them out. thank you
Such a great video! Thank you!!
Thanks Bret! Quick question, I wanted to purchase the 12 week program. Is it okay to incorporate with my other workouts? I am quad dominate as well & would like to grow my glutes too! But didn’t necessarily want to quit my other movements like deadlifts, etc. thoughts? Thanks!
This program would be if you have nice strong legs and just needs to build glutes right? Not someone that needs all over toning and building then if you feel legs get to big and fat is gone then you can focus on glutes correct?
Commenting on the intro, It only makes sense because crunches will tighten your TVA and abs making your belly to look less distended.
Video starts 4 minutes in.
bro what? grow ur legs too
Great video
Had to subscribe!
thank you!!!
This is the best video ever 😭👏🏽 adding these ASAP with my ankle weights and band to my workouts!
Why wouldn't someone want to grow their legs? Big thighs are a part of the whole booty package. Unbelievable, wonder how long it will take for people to wake up about strong thighs.
I find this so weird… I like having big legs that match my butt 😂. But maybe that’s because my legs are genetically nice and big lol
Squat, Bench, Deadlift, HipThrust, Press, Chinups. —-NICE !
Heavily quad-dominant female here. I'm going to try your 12 week program and see how it goes.
Train 3 days a week with the following exercises 10:17
-Barbell glute bridges (3x a week)
-Feet elevated glute bridges
-All hip abduction movements: frontal and transverse plane. Straight up and bent over. Seated hip abduction machine, cable standing, side-line hip raises extra range sideline hip abduction.
-Band exercises: lateral band walks, seated hip abduction, hip hinge abductions
-Hip external rotation: cable cuff
-American deadlift (more pelvic tilting)
-Cable kickbacks
-Back extension, but with your feet flared out ad upper back rounded
-Cable pull throughts
-Reverse hyper variations: frog reverse hypers, spread eagle reverse hypers, knee banded reverse hypers
-Frog pumps
-Glute squeezes, standing glute squeezes, rkc planks
I have always believed women should target mid and lower glutes so they don't get that saggy butts, while men should target mid and upper glutes to develop that firm-butt look. Bret, what do you say?
Thank you so much for sharing this! I've learned so much. In return, I liked and subscribed! ❤️❤️❤️