5 Exercises to Grow Your Butt, Not Your Thighs

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While it may seem like every “perfect butt” on social media comes with the tag line “the squat booty,” in reality, this is not the case. No matter how many squat reps you do, you’re only working your glutes from one angle.

Plus, the main muscles at work when you squat are your quads, so if making your thighs thicker isn’t your goal, this exercise is probably not where you should be placing all your energy and focus.

Don’t worry, though. There are several glute isolation exercises you can do to get the booty of your dreams. If you practice a few of these exercises together, you can round your glutes from every angle while keeping your legs lean! Here are some of my favorite moves.

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Hip Thrust

Hip thrusts are one of the best exercises to isolate your glutes. They can be slightly awkward to perform in public at first, but just remember that they are leading you to a firm and toned backside.

Sit on the floor and rest your upper back against a bench with your knees bent and feet flat on the floor. Rest a weight (either a barbell or dumbbell) across your pelvis and brace your abs. Lower your hips down and then thrust them upward toward the ceiling, pushing your feet into the floor and your upper back into the bench. At the top of the movement, squeeze your glutes as hard as you can and repeat.

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