Everyone these days seems to want to grow a booty while not gaining any additional leg mass. While I believe that the vast majority of lifters should indeed be training their legs hard, some lifters need to employ special tactics in order to reach their goals.
In this video, I tell you which exercises to focus on and which exercises to avoid if you’re striving to build your glutes without building your legs. To simplify things, I created the list of movements below:
| Do These | Avoid These |
| Barbell Glute Bridges | Back Squats |
| Feet Elevated Glute Bridges | Front Squats |
| Seated Hip Abductions | Box Squats |
| Cable Standing Hip Abductions | Lunges |
| Side Lying Hip Raises | Bulgarian Split Squats |
| Extra Range Side Lying Hip Abduction | Step Ups |
| Lateral Band Walks | Skater Squats |
| Band Seated Hip Abduction | Pistol Squats |
| Cable Cuff Hip External Rotation | Single Leg Box Squats |
| Band Hip Hinge Abduction | Hack Squats |
| American Deadlift | Leg Presses |
| Cable Kickbacks | Leg Extensions |
| Kickbacks With Bands | Sumo Deadlifts |
| Back Extensions | Trap Bar Deadlifts |
| Cable Pull Throughs | Stiff Leg Deadlifts |
| Frog Reverse Hypers | Romanian Deadlifts |
| Spread Eagle Reverse Hypers | Good Mornings |
| Knee Banded Reverse Hypers | Leg Curl Variations |
| Frog Pumps | Nordic Ham Curls |
| Standing Glute Squeezes | Glute Ham Raises |
| RKC Planks | Seated Hip Adductions |
A Scientific Guide to Determine an Exercise’s Effectiveness
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Booty By Bret is an online strength and conditioning program for women catering to all levels of fitness from beginners who are new to strength training to bikini competitors and powerlifters. These total body strength training workouts are highly efficient to maximize aesthetics, body composition, strength, and athletic goals. Take your training to the next level and improve your physique in as little as 3 hours per week!