How to Build Your Glutes Without Building Your Legs

As a bikini competitor (and a female living in our booty loving society!), at a certain point you might want to continue growing your glutes without growing your legs. How does one do this?!?!

Bodybuilding is a fine art in which you want certain muscles to stand out versus others. In the bikini division, if your quads and hamstrings are more muscular and predominant than your glutes, it draws attention to the wrong areas of your physique (my issue, see pic below) and lets be honest, bikini is all about the booty!

GLUTES

Don’t get me wrong, I didn’t just wake up with muscular legs! I spent the last 4 years heavily squatting, leg pressing, lunging, hack squatting, deadlifting, quad extending, and hamstring curling 2-3 days a week. It has taken time for my legs (and my glutes!) to grow…

unnamed

But for the past 7 months I’ve been working solely on my glutes. Here is a photo comparison to when I decided to start competing to last week:

glutes2

WOAH! So, what have I been doing and not doing?

  1. For the past 7 months I completely took out squats, leg press, lunges, step ups, quad extensions, bulgarian split squats, and hack squat, isolated hamstring exercises.
  2. I started working my glutes 3-4 times a week
  3. I ate more (clearly, I also have put on some fat) 🙂

Here are the exercises that I have been doing 3-4 times a week:

1) Glute Bridges

2) Feet Elevated Glute Bridges

3) Hip Thrusts

4) Single leg foot elevated hip thrusts

5) Kickbacks

6) Kneeling Kickbacks

7) American Deadlifts

8) Kneeling Squats

9) Hyperextensions

10) Band or Machine Abduction (band abduction supersetted with Hip Thrusts in the video)

Here is a photo of the Evolution of my legs and glutes over the past 5 years!

evolution of the glutes

Don’t forget to follow me for more videos, tips, and information!

Subsribe to my blog

YouTube Channel

Follow me on Instagram

Follow me on Facebook

5 Glute Building Tips, Exercises, and Videos

It’s ALL about the glutes when it comes to bikini competitors.

Currently, I am training glutes 3x a week. The breakdown looks like this:

Day 1: High Rep (15+ reps)

Day 2: Supersets and Plyos

Day 3: Medium Rep (8-10 reps)

TIPS WHEN TRAINING GLUTES:

  1. Always drive through your heel(s)
  2. Slow negatives and hard, explosive glute flexes on each rep
  3. Squeeze those cheeks as HARD as you can!
  4. Go deep on the eccentric part of the movement
  5. Your glutes can handle a ton of weight, so lift heavy!

My training is consistently changing and I never do the same workout twice. Here is a video of my third set of every exercise from last nights high rep glute day.

High Rep Glute Workout:

HIP THRUSTS- 3 x 15 full range slow negatives +5 pulses +10 second hold

SINGLE LEG LEG PRESS- 3×15

STIFF LEGGED DEADLIFTS- 3×15 + 5 pulses

HYPEREXTENSIONS- 3 x drop set 10 + 10 + 10

ABDUCTION- 1×50 drop set

 

Try this workout, your glutes will thank you 🙂

Glute and Leg Strength Training Videos!

Since I’ve been working out my legs so frequently for the past 4 weeks, I thought I’d post a video of some different leg and glute exercises I’ve been incorporating into my workouts. Yes, I usually always include heavy barbell squats, legs press, hamstring curls, quad extensions, deadlifts, and other typical bodybuilder leg exercises weekly, but adding in a variety of exercises spices up your workout and hits the legs and booty and different angles!

1) Smith Machine Alternating Deficit Lunge

2) Step up into Curtsy Lunge

3) Super Deep Kettlebell Sumo Deadlift

4) Glute Kickback on the Lying Hamstring Curl

5) Cable Glute Kickback with Knee on Bench

6) Abduction- 2 variations (leaning forward and leaning back)

Follow me on Instagram for more photos and videos: SKSAHNI

photo