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Best lifts for glutes??

kbender3079kbender3079 Posts: 8Member Member Posts: 8Member Member
I have very strong legs.. my legs look like linebacker legs if I lift too heavy. But, I have a very hard time building my butt.. what’s the best way to build glutes without building legs?

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  • Anna28518Anna28518 Posts: 472Member Member Posts: 472Member Member
    Follow the Strong Curves program.
    Works wonders for me.
  • jjpptt2jjpptt2 Posts: 4,717Member Member Posts: 4,717Member Member
    Look up Bret Contreras' stuff.

    A couple of things worth considering...
    - genetics will matter a lot
    - personal body image will matter a lot
  • AzdakAzdak Posts: 8,061Member Member Posts: 8,061Member Member
    I have very strong legs.. my legs look like linebacker legs if I lift too heavy. But, I have a very hard time building my butt.. what’s the best way to build glutes without building legs?

    Others have pointed you to some specific exercises. Basically you want to work hard on glute isolation exercises, but not progressively overload the legs.

    This gets into perhaps more detail than you would like, but I find it one of the better references for those who gain muscle more easily in the legs.

    https://bretcontreras.com/how-to-attain-a-slender-look-like-jessica-alba-zoe-saldana/

  • DancingMoosieDancingMoosie Posts: 4,450Member Member Posts: 4,450Member Member
    I added hip thrusts, glute bridges, and split squats/split lunges to my routine.
  • Carlos_421Carlos_421 Posts: 4,875Member, Premium Member Posts: 4,875Member, Premium Member
  • FitAddiction9FitAddiction9 Posts: 431Member Member Posts: 431Member Member
    squats and butt blaster machine is you’re gym has one. For at home workouts standing squats and stay consistent over a 5 days week. You will notice results of doing them right. Minimize the cardio at the same time.
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