Best lifts for glutes??

kbender3079

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?

Anna022119

Follow the Strong Curves program.
Works wonders for me.

ninerbuff

2 things first. You have to have decent genetics. If your but is shaped a certain way, no amount of exercise will change that. Second, like any other muscle, to get it to grow you need progressive overload training and a surplus of calories. Just doing butt exercises WITHOUT doing the above will condition the muscle, but won't actually build it.
That said, doing hip bridges, walking lunges, stiff legged deadlifts and deep squats (if you can do them) work wonders.

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jjpptt2

Look up Bret Contreras' stuff.

A couple of things worth considering...
- genetics will matter a lot
- personal body image will matter a lot

Azdak

kbender3079 wrote: »

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/

DancingMoosie

I added hip thrusts, glute bridges, and split squats/split lunges to my routine.

Carlos_421

https://youtu.be/XgekALiC8Ik[/yt]

FitAddiction9

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.