How to exercise glutes but NOT grow quads

Wetikaba

My butt is too soft but my legs are pretty muscly. I run a lot. Would love to target my butt without bulking my thoughts further.
I've done a good share of fitness and, I already know that squats grow my quads. Which is cool but no longer needed. MFP fitness addicts: What are your fave butt exercises?
Cheers !

doktorglass

My favourite is deadlift. But for isolation work: Cable Glute Kickbacks On Bench.
Also, listen to this guy: http://bretcontreras.com/best-glute-exercises/

Wetikaba

Oh great! Checking it out right now. Do you train heavy for deadlifts?

Sutnak

hip thrusters

arditarose

I turn to Bret Contreras for all things glutes. He addresses this issue here.

http://bretcontreras.com/growing-glutes-without-growing-the-legs/

doktorglass

I do! (Heavy for me that is.) But I do hypertrophy for the isolation exercises.
Also, my favourite is glute kickbacks because I get a really nice pump in me glutes. But I think I read that weighted hip thrusts/glute bridges are more effective in building a nice butt. However, I could never get over how awkward those exercises were...

arditarose

doktorglass wrote: »

I do! (Heavy for me that is.) But I do hypertrophy for the isolation exercises.
Also, my favourite is glute kickbacks because I get a really nice pump in me glutes. But I think I read that weighted hip thrusts/glute bridges are more effective in building a nice butt. However, I could never get over how awkward those exercises were...

He suggests doing barbell hip thrusts but not the glute bridges if you don't want to grow your quads.

They are awkward but don't care. I actually think the cable pull through one is the most awkward. I won't do that one.

alyhuggan

Deadlifts still hit quads, not as much as squats but still.

Rack pulls can be done to remove quads from the equation whilst still working the lockout.
Romanian deadlifts

Wetikaba

arditarose wrote: »

doktorglass wrote: »

I do! (Heavy for me that is.) But I do hypertrophy for the isolation exercises.
Also, my favourite is glute kickbacks because I get a really nice pump in me glutes. But I think I read that weighted hip thrusts/glute bridges are more effective in building a nice butt. However, I could never get over how awkward those exercises were...

He suggests doing barbell hip thrusts but not the glute bridges if you don't want to grow your quads.

They are awkward but don't care. I actually think the cable pull through one is the most awkward. I won't do that one.

The cable pull through is defiitely the most akward. But that doesn't grow these quads... does it?

arditarose

Wetikaba wrote: »

arditarose wrote: »

doktorglass wrote: »

I do! (Heavy for me that is.) But I do hypertrophy for the isolation exercises.
Also, my favourite is glute kickbacks because I get a really nice pump in me glutes. But I think I read that weighted hip thrusts/glute bridges are more effective in building a nice butt. However, I could never get over how awkward those exercises were...

He suggests doing barbell hip thrusts but not the glute bridges if you don't want to grow your quads.

They are awkward but don't care. I actually think the cable pull through one is the most awkward. I won't do that one.

The cable pull through is defiitely the most akward. But that doesn't grow these quads... does it?

lol. I don't know. Probably not. I just kind of looked at that exercise and crossed it of my list.

kami3006

Love love love weighted hip thrusts for glutes!