This is a Question I get asked ALOT. So I figured I would address it with the blog post.
First and foremost I want to start with this that You won’t grow your glutes unless you push the intensity very hard and get stronger PERIOD!!!Unfortunately most great glute exercises also highly activate the leg muscles. Therefore, pushing the glutes hard will also push the legs hard, causing them to grow as well. This complicates things.What I recommend is doing a glute isolation exercises that really target the glutes without excessively taxing the quads hamstrings and abductors Here are some of the exercises I recommend
- Hip abduction movements – from side lying abduction, to band standing abduction, to band seated abduction, to band walk variations, – these target the upper glutes.
- Barbell glute bridges – these leave out much of the quad activity that barbell hip thrusts produce. This will be your money exercise – the exercise that you want to keep getting stronger at over time. Strength creates curves, and without it your glutes won’t grow.
- American deadlifts – this is a better option than RDLs due to the increased glute activation. Don’t go too low on these either.
- kettlebell swings – just make sure you’re feeling the glutes do the work when you perform them.
- Single leg foot elevated hip thrusts –