How To Grow The Perfect Glutes Without Growing Your Legs

How To Grow The Perfect Glutes Without Growing Your Legs

Achieving that perfect booty is a fitness goal many of us aspire to attain. More often than not, for many people, this is their sole objective, so wasting time and energy on exercises that target improvement in other areas of your body is not desired. Sometimes it’s hard to know whether the exercises you are doing are really working. That’s why we have gathered together some of the best glute exercises that are known to peach up that bum without growing your legs.

Your gluteus muscles are what help you stretch and rotate your hips. They also aid your leg movement, specifically for moving from and towards the centre of your body. Due to this, you'll often find that a lot of the exercises you are carrying out for glute progress are actually also increasing the strength and power of your leg muscles. Squats, lunges, and Romanian deadlifts are all exercises that focus primarily on your quadriceps (the muscle on the front of your thighs) and hamstrings (the muscle at the back of your thighs). While these exercises will help to grow your buttocks, they will also grow your legs, which might not be what you are after. So what are the best glute activation exercises?

Targeted Glute Exercises

Here are a couple of key glute exercises without growing legs that you can easily implement into your workout routine. These exercises are great for achieving your desired buttock growth while minimising leg development. When carrying these out, ensure your form is correct and you are paying a reasonable amount. You should see great results in no time!


Hip Thrusts 

Hip Thrust


This exercise isolates the glutes and is highly effective for building strength and size. You can implement a barbell, resistance bands, or just your body weight. Super easy and effective!


Glute Bridges

Glute Kickback


Glute bridges are excellent for activating the glutes while keeping the emphasis away from the legs, with very little effect on the quadriceps. It’s important to focus on squeezing your glutes at the top of the movement. You can also level this exercise up by including a barbell and adding more weight or reps per workout to build up strength. A tough exercise, but certainly worth it!


Straight Leg Kickbacks 

Straight Leg Kickback


The straight leg kickback is a popular lower body exercise that primarily targets the glutes, specifically the gluteus maximus. It's often used in strength training and fitness routines to help tone and strengthen the buttocks, as well as the hamstrings.


Curtsy Lunge

Curtsy Lunge


A "curtsy lunge" is another one of those exercises that requires no equipment and can be performed pretty much anywhere. This exercise is given its name because the act is similar to that of a curtsy, with a lunge-type movement rather than a half knee bend. The "curtsy lunge" is great for targeting glute muscle improvement, improving hip mobility, and overall improving lower body strength.


Mind-Muscle Control


One of the key factors in improving your fitness, which will often go under the radar, is having good mind-muscle control. Developing a strong mind-muscle connection is no different here if we want to achieve those glute goals. You should focus on feeling the contraction in your glutes during each of your exercises, rather than allowing your legs to take over. Concentrate on squeezing your glutes at the peak of each movement to maximise muscle activation.


Volume & Repetition


Another key factor to improving your fitness, which in this case is growing your glutes, is volume and repetition. To grow your glutes effectively, it is important to find the right balance of volume and repetitions. You should be aiming for higher rep ranges (10–15 reps per set) with moderate weights. This approach can help you build muscle endurance and size in your glutes without adding significant mass to your legs.

Nutrition & Diet


Your focus shouldn’t all just be on your glute exercises at home, but also your nutrition and diet. Your diet plays a crucial role in shaping your body, which includes your glutes. To support your booty growth you should try to focus on the following dietary principles.

  1. Protein Intake: You should be aiming to consume an adequate amount of protein to support your muscle growth and repair. Lean protein sources like chicken, turkey, fish, and plant-based options are ideal.
  2. Calorie Control: Be very mindful of your calorie intake to avoid any excessive weight gain. This is vital, as it can contribute to leg growth. Use an online calculator to determine your daily caloric needs.
  3. Balanced Macros: Also maintain a balanced macronutrient ratio with an emphasis on healthy fats and carbohydrates for sustained energy and muscle growth. 

Cardio Exercise 


When it comes to cardio here, it’s actually quite a tricky subject. While cardio is essential for overall health, excessive cardio can lead to leg muscle development. To prevent this, try and opt for low-impact cardio exercises such as cycling, swimming, or brisk walking instead of high-impact activities like running or jumping.

Looking for comfy and stylish gymwear for these home workouts? Check out LA Nation for a variety of women’s gym clothing.