One of the, if not the most popular topic for female fitness, is getting a bigger butt. You hear all of the time, about the so-called ‘squat booty’ and the like, but most of these sorts of exercises grow the thighs too. What if, you want to grow the glutes and lift the bum, to a larger proportion than the rest of the legs? How do you get a big, round, tight, and fully develop rear end without the giant thighs that can come with weight training?
How to Grow and Lift the Bum, without Getting Big Legs?
So, you want to add mass and shape the butt, while skipping growing bulky on your thighs?
To accomplish this, we’ll need to focus on two things:
- Isolating the glute muscles
- Lightening the weight on our complementary exercises (i.e. leg dominant ones like squats). Or, potentially separating ‘leg day’ from ‘booty day’ workouts.
If you want to make that booty, visually pop, we’ve got to utilize exercises that pretty much isolate these muscles to avoid also targeting the rest of our legs.
What Exercises To Make the Butt Grow, Not the Thighs?
In order to target the glutes specifically, one can use a mix of body weight exercises, and weighted resistance training.
The unweighted, or more specifically body weighted exercises, can be done as a warm up and after the weight lifting session. You could easily split when you do the body weight exercises. For instance, 2-3 before the weights, and maybe 1 to finish things off.
It’s important to go with how your body feels. Sometimes, you’ll be too burned out from the weights to add very much at the end. Nonetheless, whenever you do decide to utilize unweighted or bodyweight exercises, that you fully focus on range of motion and activating the muscle…don’t half ass it, so to speak.
The thing about exercises such as squats, is that, they really target the quads and other parts of the legs, than the glutes. Sure, you do get some activation in the butt muscles, but it’s going to be secondary. This can especially be true on an individual basis. I know for me, that based on my stature, the quads really get activated over the glutes when I squat.
As such, I don’t really utilize squats to work the glutes (oh, and my back problems). I can still do lighter squats as a warm up and to help activate the gluteal muscles…but it isn’t a solution in of itself. Unless, you also want the bigger thighs and hamstrings.
Some examples of exercises you can do without weights:
- Side kicks
- Donkey kicks
- Kick backs
- Glute bridges (regular, single leg, legs elevated)
- hip thrusts
- glute bridges (with barbell)
- frog pumps
- Sumo deadlifts (barbell, dumbbell, or kettlebell)
- Romanian deadlifts (barbell or dumbbell)
- kneeling hip thrusts (on Smith Machine)
- kick backs with cable
- crossover side kicks with cable
- lunges (walking lunges, one legged on Smith Machine)
- front kick on Smith Machine
Putting It Together in a Program
If you want to grow the butt, you can take selected exercises from the list and create your own ‘glute specific’ training day, once or sometimes twice per week.
Make sure you watch instructional videos on YouTube, to get the exact way to perform each exercise. It’s too complicated to try to convey this in text, on this site.
Always, focus on each rep, and get that squeeze! You need to make the glutes grow, and that doesn’t happen by taking shortcuts.
Want an easy to follow, pre-made plan for Booty gains?
Check out the program, Unlock Your Glutes
Unlock Your Glutes is a program to add size and strength to your glute muscles in as little as 4 weeks! Plus, you only have to do 2 workouts per week.
This is an online program, with an ebook and video instructions, which gets emailed to you so you can get started right away.
The best part is, as of writing, the digital program is on sale for $17! With a full 60 day money back guarantee.
So, if you’re interested in adding size to the booty, head over to this page, and get all the info you need to get started: Unlock Your Glutes program