How To Grow Your Glutes Without Growing Your Legs
My new app for Booty By Bret is live!, click here to join: https://bit.ly/BootyByBretApp2025 To buy my BC Strength glute building products, click here: https://www.bcstrength.com/ To buy my best selling booty bible "Glute Lab," click here: https://bit.ly/GluteLabBook To view all of my products and services, including customized programs and a link to subscribe to my newsletter, click here: https://linktr.ee/bretcontreras Follow me on instagram: / bretcontreras1 / bretcontrerasespanol Follow me on TikTok: / gluteguy In this video, I explain why it’s so hard to grow your glutes without growing your legs. I discuss the synergists associated with the gluteus maximus - muscles that help out with hip extension, hip abduction, hip external rotation, and posterior pelvic tilt. Next, I list all the exercises you should not be doing if you don’t want to grow your legs. And I provide alternatives as well as all the exercises you should be doing if striving for glute growth minus the leg growth. This is a very comprehensive video as I wanted you to understand the biomechanics pertaining to solely glute growth. I hope you appreciate the detail! Chapters 00:00 Intro 00:23 Table of contents 00:35 Role of the glutes 09:05 What exercises should you avoid if trying to grow your glutes without growing your legs 09:15 Upright Squat Variation 11:02 Standing Hinge Exercises 13:17 Lower Body Isolation Movements 21:12 What about wearing bands during hip extension exercises? 22:10 What about hip thrusts? 26:26 Performing Glute Bridges 27:06 Glute Bridge Patterns 32:57 Hip External Rotation 33:26 Loaded posterior pelvic tilt 34:23 Summary 35:46 Outro
