How to grow Glutes without legs

Can you increase the Glutes without increasing the legs?

It is a question that I have heard more than once and surely you too.

Especially among women who already like the way their legs look (toned, firm, and good size), but are not so happy with their Glutes. If this is your case, today I will tell you step by step how to grow your Glutes without growing legs.

Because it is possible, so let’s get started.

Which muscles in your legs and glutes you are working on?

First, you must know that certain exercises activate different muscles in your legs and Glutes to different degrees.

And I don’t say it, science says it.

Various trainers, such as Bret Contreras, John Cronin, and others, set out to find which muscles are worked and activated the most depending on the exercise.

To do this, they used electromyography or EMG, a tool that measures the electrical activity of muscles during an exercise, and they discovered the following:

  • Kniebeugen: They stimulate more quadriceps than the glutes and hamstrings.
  • Deadlifts: they activate the hamstrings more, followed by the quadriceps and glutes.
  • Displants (lunges): the hamstrings work more, then the quadriceps and buttocks.
  • Bridges (glute bridge): they activate the glutes more, then hamstrings and quadriceps.
  • Hip Thrust: they stimulate the glutes the most, followed by the quadriceps and hamstrings.

Here you can see well what muscles they are so that it is clearer to you. Now that you know this, let’s get on with what matters.

How to Grow Your Glutes Without Growing Legs

Grow Your glutes without legs

Now, let’s see how to increase your Glutes without increasing legs (and without losing what you have already achieved with your legs).

To achieve this, you have to follow these 2 approaches:

Avoid (or do less) exercises that mainly activate your quads, hamstrings, and abductors. And you already know what some of these are: squats, lunges, deadlifts (some variations), leg presses, leg extensions, and pistols.

Do exercises that mainly work and activate your glutes. These are:

1. Hip rotation exercises Band Hip Rotation.

This exercise is done with a band around your ankles. Step away from the band so there’s tension and rotate your hips to the right, then to the left.

2. Hip abduction exercises.

Lie on your left side with your hips and knees bent to 90 degrees and your feet together. Keeping your core engaged, lift your right leg straight up and then lower it back down. Do 10-15 reps before switching sides.

3. Glute bridges with bar.

Lie flat on your back with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Place a barbell or weight across your hips. 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. Reverse the motion, and repeat.

4. Pull-throughs and kettlebell swings.

These two exercises are great for targeting the glutes. The pull-through is done by standing with your feet hip-width apart, holding a weight in front of your thighs. Hinge at the hips and slowly pull the weight through your legs, keeping your back flat, until you’re in a standing position. The kettlebell swing is done by holding a kettlebell with both hands, standing with your feet hip-width apart. Bend your knees and hinge at the hips to lower the kettlebell between your legs. Then explosively extend your hips and swing the kettlebell up to shoulder height. Reverse the motion, and repeat.

5. Single leg foot elevated hip thrusts.

This is a great exercise to really target the glutes. Place your left foot on a bench or chair with your heel elevated, and place your right hand on your hip. Squeeze your glutes to lift your torso and upper legs into the air, and hold for two seconds. Reverse the motion, and repeat.

To clarify how to use these exercises in your glute training, there is a routine.

Routine to train your glutes without targeting your Legs

Before you do the routine, I have to give you some pointers:

  • This 3-day routine is just for glutes and legs training. So remember to also train your torso (breasts, back, shoulders, arms, and abdomen) during the week.
  • It is essential that you rest a day between routines. For example, you can train with this routine Monday, Wednesday, and Friday, and rest (or train your core) Tuesday, Thursday, and Saturday.
  • Take care of the technique with which you do the exercises. The first repeat should look almost the same as the last.
  • If you feel like you need more time to rest and recover well, give yourself that time.
  • If at the moment you do not have bars, discs, and other equipment, you can help yourself with what you have on hand: backpacks, containers with water, sofas (instead of benches), etc.

5 Tips to grow your glutes without growing legs

1. Focus on squats and deadlifts.

Squats and deadlifts are two of the best exercises for growing your glutes. They’re both compound movements that work several muscles at once, including your glutes, hamstrings, and quads.

2. Use heavy weights.

To really target your glutes, you need to use heavyweights. Choose a weight that’s challenging for you and focus on lifting it with perfect form.

3. Do plenty of glute-targeted exercises.

In addition to squats and deadlifts, there are a number of other exercises that target your glutes. Some of my favorites include lunges, hip thrusts, and Bulgarian split squats.

4. Emphasize the eccentric portion of the lift.

The eccentric portion of a lift is the part where the muscle is lengthening. When you’re doing glute-targeted exercises, make sure to emphasize the eccentric portion. This will help you achieve better results.

5. Don’t forget about your diet.

No matter how hard you work out, you won’t see results if your diet is poor. Make sure to eat plenty of protein and healthy fats to fuel your workouts and help you grow your glutes.


So the bottom line is that if you want to grow your glutes without growing legs, you need to focus on exercises that target the glutes specifically.

By following these tips, you can bulk up your booty without adding any size to your thighs!

Just make sure to focus on lifting heavy weights and doing plenty of glute-targeted exercises. And don’t forget about your diet – make sure to eat plenty of protein and healthy fats to help you achieve your goals.

For more tips and tricks on how to grow your glutes, click here!

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