How to develop the glutes (buttocks) without increasing the circumference of your thighs?
Developing the glutes (buttocks) without increasing the circumference of the thighs is not an easy task. A special technique is required, consisting of exercises that do not strain the thigh muscles, but at the same time place the glutes under sufficient stimuli for hypertrophy. Who is this methodology suitable for? Although in most cases we recommend a well-balanced training program, there are people for whom focusing on the glutes would be beneficial:
Trainers who are happy with their body composition but want to add extra size to their glutes without increasing the circumference of their thighs;
Trainers with overdeveloped thighs, which “take” from the size of their glutes;
Trainers who have accumulated chronic pain from monotonous lower body training;
Is the idea of your body composition realistic?
Quite often the tender part of our audience lives in the delusion that their thighs are too muscular, without considering the following variables:
- Accumulated fat in the thighs – Many women conclude that they have overdeveloped thigh muscles without realizing that the unwanted amount comes from the accumulated fat;
- Bone proportions – the same femoral circumference, looks different at different bone proportions (width of the pelvis, angle of the femoral neck, length of the femoral neck, etc.). Thigh contact is not always caused by overdeveloped adductors (muscles located on the inside of the thighs);
How to develop your glutes without increasing the circumference of your thighs?
In order to sculpt the shapes we want, we must:
- We avoid exercises that stimulate the quadriceps, hind thigh muscles and adductor muscles;
- We perform exercises that load the glutes (buttocks):
- ‘in a different range of repetitions; under a different vector (angle);
- have a diverse force profile;
What exercises should we avoid?
If you want your thighs to stop growing or even shrink, it’s a good idea to limit the use of the following exercises:
- Bilateral squats – Back Squat, Front Squat, Box Squat, Goblet Squat, Landmine Squat, Sumo Squat, etc .;
- Unilateral squats (on one leg) – Bulgarian Split Squat, Walking Lunges, Reverse Lunges, Step Ups, etc .;
- Vertically loaded “hinge” exercises – Conventional Deadlift, Sumo Deadlift, Romanian Deadlift, Single Leg Romanian Deadlift, Landmine Deadlift, Barbell Goodmoring, etc .;
Simple exercises in the knee joints – Leg Extensions, Reverse Nordics, Prone Leg Curls, Seated Leg Curls, Nordic Hamstring Curls, etc .;
Isolated exercises for adductors – Seated Machine Adductions, Yoga Ball Squeeze, Standing Banded Adductions, etc .;
What exercises should we focus on?
To isolate the glutes, include the following groups of exercises:
- Low-intensity activations for the gluteus. These are exercises that will rely on: large volume (many repetitions);
- building the connection between the brain and muscles;
- the accumulation of waste products in the muscles (that “pleasant” infusion after X repetitions);
- muscle blood supply;
Exercises requiring external rotation in the hip joints;
Exercises requiring abduction in the hip joints. They are: straight leg abduction (from standing or side lying) abduction in bent hips (from a seat or back of the head);
Variations of gluteus bridges; Horizontally loaded “hinge” exercises – movements in which the vector of the load passes perpendicular to our body (Kettlebell Swing, Glute Biased Back Extension, Pull Through, etc.);