Hi, ladies!
I'm trainer Amy Jo with ATHLEANXX for Women, and today we're going to discuss, and do,
how to grow your but without growing your legs.
Check it out!
Let's get going!
All right, so let's make one thing clear here.
It is very, very, very, very difficult to increase the size of your glutes without increasing
the size of your quads.
Genetics play a huge part in it.
It's also how you train, but it's also – the power comes from your legs when you're squatting,
when you're doing hip thrusts, when you're doing dead lifts.
A lot of exercises, the thighs, the quads, the hamstrings are working.
So if you want to have really, really thin, and slim legs, but a bigger butt; well, there
are these things called butt implants.
But that's a different topic.
Today we're going to show you some of the exercises that reduce how much legs are put
into growing the glutes.
So a few of my favorites, I am quad dominant so I definitely have to use these exercise.
So coming from someone who knows that trying to increase glutes with removing quads; I've
done my research.
So listen up.
So the first one is dead lifts.
Those are excellent ones that really don’t use – they use the hamstrings – but they
don’t use the quad, other than for stabilization.
So dead lifts here are excellent.
Especially when you have that mind-muscle connection.
That's a huge one.
Mind-muscle connection.
Thinking about squeezing the glute, no matter how light it is, no matter how heavy it is.
It's all about concentrating on squeezing the large butt muscle at the top.
So I'm going to keep these as one of my top exercises for using the glutes, and removing
some of the thigh.
So I'm going to go about five more here.
Some days I do heavy and go about reps of eight.
Some days I'll go lighter and really focus on the squeeze and get up to 30 reps.
So I have particular days of strategy.
Two more.
So I'm really squeezing the glutes together at the top.
My back is flat.
Last one.
Great.
So that's a great exercise to start with.
Then I'm going to enter into some resistant bands.
I love resistant bands.
They really help increase the blood flow into the glute area, and minimize a lot of quad
activation.
So these ones here, I'm going to do froggy walks.
I'm going to move this out of the way.
So I'm going to start back, I'm going to walk forward, and I'm going to walk backward.
It's literally the length of this bench.
So I'm nice, and low.
I'm using my outer glutes here, and I'm walking forward, stepping with the heel, and then
you want to reverse walk back.
When you step back, toe to heel, you're going to feel that glute pinch, and you should feel
it burn.
Literally, you just keep going until you feel the burn and you cannot move anymore.
All the way back.
So I'm going to do four more times.
Walk it forward.
Stay low the whole time, and walk back.
I'm keeping this band tight the whole time, and I have two bands.
Hit it.
I'm already feeling it.
I'm really focusing though.
I'm using my glute.
Step back, squeeze.
Work on mind-muscle and you will get so much better of a workout.
Last one, right here.
All the way back.
All right.
Then I'm going to bring in my bench, here.
These are great for the glute.
So I'm going tap.
So my left foot stays on the ground, my band – resistance band – stays around.
I'm tapping, and I'm coming back down.
Tap with the toe, come back down.
Elevation increases that activation right in the glute.
Ten, nine, eight, seven, six, five, four, three, two, and one.
And you're going to feel it on this guy, over here, keeping you upright.
Okay, other leg.
Stay low, and tap with the toe, and back down.
Lift it up.
So you're just lifting up the leg, the glute is already working.
You add the resistance to it, and it's killer.
Seven, six, five, four, three.
Squeeze up there.
Two, last one, and down.
Wow.
All right, so my very last one that I like to do is froggies, laying on the bench.
Some people call them dolphins, duck ups, I've heard them called several different things.
You can add a dumbbell in between your feet if you'd like.
You can place it down on the floor, and then you can pop your feet into it.
Then you're literally pulsing up, right here.
Ten, nine, eight, seven, six, five, four, three, two, and one.
And then you can let go of it.
You can continue so it acts as a drop set.
Ten more here.
Ten, nine, eight, seven, six, five, four, three, two, and one.
Awesome.
All right.
So there are some great, effective exercises to remove the quad, to remove the thigh, and
focus on the glutes alone.
Like I said too, some of the best exercises – like squats, and lunges, and hip thrusts
– you're still activating the quad.
But you can remove it and reduce it as much as possible by being creative, and using some
of these exercises, too.
So work hard, train hard, trial and error, ladies.
That's what I've done as well and do your own research.
Try your own things.
Try something for four weeks.
See how it's worked for you.
Everything is not 'one size fits all', right?
So trial and error.
Train hard.
Thumbs up.
Let us know how you guys are doing, how these are working for you.
Check out ATHLEANXX for Women for more exercises just like these.
Thanks for joining me, I'm Amy Jo.
We'll see you next time.