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10 key Exercises To growing Glutes(without growing legs)

10 Exercises | Reasons why your glutes arn’t growing | What to eat

The best exercises for growing your glutes are those that focus the intensity majorly on glutes(buttocks). Although, while you workout your legs, your quads, hamstrings, and hip abductors also work out. Therefore if you just want to focus on growing your glutes, the exercises that you do should focus its maximum intensity on glutes Maximus which is It is the largest and outermost of the three gluteal muscles i.e. glute medius, minimus and maximus.

Here are the 10 exercises to grow your glutes Maximus.

Hip Thrusts

Similar to glute bridge, hip thrusts focus on your glute Maximus and glute medius. While doing this glute exercise, your hamstrings, quads, core and hip abductors will be worked out too.

  1. Place your back against an elevated surface such as a bench or a box at the gym. Your knees should be bent and your feet flat on the ground.
  2. You can use a barbell, dumbbells or kettle bells to add intensity on the muscles.
  3. While you are siting on the ground again the bench or a box, it should be just below your shoulder blades, and your feet should be about shoulder-width apart.
  4. Now place the weights on your hips, and push through your heels to make a 90 degree position. Keep your chin tucked and squeeze your glutes at the top.

Romanian Deadlift

  1. Stand with your feet hip-width apart, knees slightly bent.
  2. Using a barbell or kettlebells in your hands, hinge your hips, with knees slightly bent, keeping your back straight and core tight, perform a squat.
  3. Hold your position at top and squeeze your butt.

Bulgarian Split Squat

  1. Stand 2 to 3 feet in front of a bench or knee hight box.
  2. Extending your left leg behind you, rest your toes on the bench.
  3. Keeping your back and spine upright, slowly lower your left knee toward the floor, and come back to the starting position.
  4. Repeat alternatively with the right leg.
  5. Add weights for intensity.

Single leg Deadlift

  1. Put your hand in front of your thighs and hold a dumbell of your desired weight on each side.
  2. With a slight bend in the knee, stand on your right side with your weight on your right side. Make use of the core muscles.
  3. Begin the movement by hunching your hips. Enable the weights to fall in front of you as you hinge, palms facing each other.
  4. When your left leg returns to its original position and your right foot returns to its original position, your body will lower toward the ground.

Donkey Kicks

  1. Start by getting down on your hands and knees. Maintain a neutral spine by keeping your knees hip-width apart and your hands flat on the floor under your shoulders.
  2. Lift your right leg off the floor, holding your right knee bent and your foot flat, by bracing your core.
  3. Push your foot toward the ceiling using your glute muscles.
  4. At the end, take a breath and squeeze. Make sure the pelvis and hips are pointing to the ground.

Barbell Squat

  1. Stand shoulder width apart.
  2. Place the barbell with desired weights on the back of your shoulder.
  3. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles.
  4. Make sure your core is tight and neck is in-line with the spine and not extended outward or upward.
  5. Do at-least 8-12 reps of this for one set.
  6. To increase intensity, adjust your knees in the sumo squat position.

Alternative leg lunges with Weights

  1. With your arms at your sides, hold a dumbbell in each hand.
  2. Standing with your feet about hip-distance apart is a smart idea.
  3. On your left foot, take a 2-foot step forward.
  4. Bring the left knee parallel to the floor by turning it toward the ground. This is how you do a forward lunge.
  5. Take a few seconds to pause and keep this spot.
  6. Then, with your back (right) leg, take a step forward and repeat the lunge leading with this leg.
  7. Repeat at-least 10 lunges for each leg for one set.

Clamshell

  1. Begin by lying on your left side, legs stacked, head resting on left arm, and right hand on hip.
  2. Make a 90-degree angle with your shoulders and knees. Your feet should be parallel to your buttocks.
  3. Raise your right knee as high as you can while holding your feet together by engaging your centre. Keep your left knee on the ground and your hips stacked.

Kneeling hinge

  1. Make a tall kneeling position , with your butt not sitting on your heels. For support, stack your hips over your knees.
  2. Hinge at the hips when engaging your core until your upper body forms a 90 degree angle and your glutes engage.
  3. Drive back to a tall kneeling position with your glutes and repeat.
  4. Add weights on the back of your shoulder using a barbell to increase intensity. Do 8-12 reps for one set.

What to eat to grow your glutes?

Growing any muscle and building up requires being in a slight calorie surplus. Make sure to consume enough protein for muscle growth and repair. Here are 8 foods you could include in your diet to grow your glutes.

  1. Chicken
  2. Brown Rice
  3. Eggs
  4. Oats
  5. Avocado
  6. Quinoa
  7. Nuts
  8. Chickpeas
  9. High fiber foods such as chia seeds, flax seeds and leafy vegetables.

Reasons Why Your Glutes are not Growing

You are not including weights to increase the intensity of the workout.

Adding weights while doing your butt workouts intensifies the exercise and works out the muscles harder which is essential for its growth.

Not Eating enough

Being in a slight calorie surplus is needed for glutes to grow bigger. Make sure you are including your macros in your diet properly and taking enough protein, carbs and fiber in your meals. You might follow this keto diet if you don’t know where to start.

Not activating the glutes

You might be doing leg day without exercise targetting the glute muscles such as hip thrusts and barbell squats. Therefore, make sure you are doing the workouts that activates your glute maximus and dont forget to squeeze your butt at the top.

Not being consistent

To actually see some booty definition, you need to workout your glutes at-least 2-3 times a week. Remember, consistency is the key.

Firstly, You need to be careful about your exercise form and maintain consistency. Secondly, any muscle growth takes time and effort, so be patient. Remember that your diet also plays a major role in growing that booty, so make sure you maintain a slight calorie surplus.

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