HomeСпортRelated VideosMore From: Athlean-XX for Women

How To Grow Your Butt WITHOUT Getting Thicker Thighs (GLUTE ISOLATION WORKOUT!!)

13012 ratings | 669620 views
Learn how to grow your butt without getting thicker legs with our 90 day fitness and nutrition program http://athleanx.com/x/grow-butt-not-legs If you want to learn how to grow your butt without growing your thighs this is the ideal workout for you. Almost all workouts for lower body are a combined butt and thigh workout, which means that if you’re quad dominant, you will grow your legs at the same time. For women who want to know how to grow your glutes but maintain slim legs, this glute isolation workout will at least help you zero in on the butt and avoid engaging the quads. Often times the best exercise for a bigger butt also heavily engages the quads, meaning that if you have a tendency to grow large leg muscles, you will be growing the legs at the same time as growing your butt. But this glute workout really helps you isolate the muscles in the butt without recruiting the leg muscles too much so you can get a round butt. If you want to know how to get a bigger butt try out these glutes isolation exercises. Do each of the exercises in this butt workout for 10-12 reps before moving on to the next. If you are a beginner, shoot for 1-2 rounds of this workout for how to grow your glutes. If you are more advanced shoot for 3-4 rounds of this glute workout. If you are looking for a full length workout dedicated just to glutes, check out our complete Athlean-XX for Women program https://athleanx.com/best-workout-program-for-women/getlean Here are the exercises that make up this booty workout: 1) Deadlifts 2) Resistance Band Walks 3) Resistance Band Bench Taps 4) Froggies on Bench For all the best workouts for glutes, subscribe to our Youtube channel https://www.youtube.com/user/womensworkouts
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Text Comments (414)
Aneta Nicoleta Anghel (11 days ago)
Nice!
IRuinEverything (27 days ago)
I rather do this than get fake butt implants...gross.
Ellie Bells (1 month ago)
Not sure if I should be taking into consideration what she is suggesting . Her own butt doesn't compliment or reflect the advice she gives
KylieCassidy08 (2 months ago)
1) Deadlifts 2) Frog walks (wide and low steps w/band) 3) Toe Tap w/ band - lateral movement 4) Frogs on a bench/ duck ups
dimi caimano (2 months ago)
delicious
Noreen G (2 months ago)
Skinny legs flat butt make some advice
Noreen G (2 months ago)
I don't have a trainer i always watch on youtube but i don't know what is the best exercise to make my lower body good need help plss..
Margarita Lopez (2 months ago)
what resistance are those bands
Ron Smith (3 months ago)
Hay Amy Jo, I'm 75 years old. Do you know your exercises for gals are great for old Guys too. Jeff can get a little too intense for us sometime. I like your stuff (especially Glute work). No problem with the lack of Macho, cause I'm an X-US Army Infantry Senior Drill Sargent.
SynnJynn (3 months ago)
Sadly my legs are naturally thick, no amount of exercise will slim them.
Bittu Doll (3 months ago)
hey can u tell me about diet plan
Bruno Legazpi (3 months ago)
But her thighs are big
Robin Nuss (3 months ago)
For the best glute exercises that minimize quad use look at Brett Contreras ("the glute guy"). I am really disappointed in the quality of these videos compared to the original athlean x.
taryn joyner (3 months ago)
This is SO utterly frickin ridiculous... any person that discusses butt exercises gets an immediate delete.....
Golgari Rock Farm (3 months ago)
Butt implants lmfao 😂😂😂
Pia Jackson (3 months ago)
Where do I start if I have a sagging butt? Thanks for all you do!!!
tammy dwight (4 months ago)
Hard butt equals hard work...ty
Zsuzsanna Matalucci (4 months ago)
How loose or tight needs to be the rubber? I have a long one need to tight a knot on it.
Leonard Cheri (4 months ago)
Starting the video with one of the best exercises for legs loool well its not like women go to the gym to work out. only 10% looks trained, the rest are either young and think they look like that because they train or over 20 and loves playing gym tourists especially with the machines... look there are a lot of them and I can do one exercise in each youpi
Dzigu BIgule (4 months ago)
Fucking shit my girl's lower body gonna look like a lollipop with this workout and imma lick the sweet out of it
Eloy Garcia (5 months ago)
Whats with Girls wanting big Butt's?? Hell just hang out at Wal* Mart looks like they have it down to a science..
PlumDutchess (5 months ago)
Any idea how to do something similar to the froggies without a bench?
Loretta Riley (6 months ago)
I actually love you guys. Been following for a while and had to just come back. Xoxoxo...
Leah Oxendine (6 months ago)
Thick thighs are the bomb and I'm just gonna say this, as a WOMAN, I like them along with my big butt. ;) Also, isolated exercises are not nearly as beneficial for the whole body as compound movements. Deadlifts and squats forever! <3 Also, I am a certified personal trainer and can tell you this, there's no such thing as spot reduction.
Sarah Threatt (6 months ago)
Wow! Some new and simple ideas to change things up. Thanks... super helpful.
scifi vampire (7 months ago)
For the men that are confused by why women want this they need to understand that what a man's idea of thick thighs are different from what a women thinks thick thighs look like.
Emilio Cevallos (7 months ago)
Is this affiliated with Jeff cavalier?
Latoria Long (7 months ago)
Who wants skinny legs and a big butt? Butt implants and injections causes this effect when people who are skinny gets it done. Therefore, it is not natural looking. However, it is true that you can work out your butt only to tone it, if that's all you want to work. But, getting implants or injections in the butt with a skinny body, or thinking that big butts and skinny legs are cute is false. That's deformity.
zina amer (7 months ago)
If you have a brevet gym for women please let me know. I am in Montreal
DYNA REBALDE (7 months ago)
I love it..this is what we need to do
Kathy Ostertag (7 months ago)
LOVE LOVE ,LOVE this!!!
Melissa Culpepper (7 months ago)
Love these! I’m 52 and just starting over with weights. I am only able to work out in m home and want to know how often to do these and how long until I should start seeing results? Thanks!
Alesia Ritter (7 months ago)
Too much talking ... let's do more working out
Succubusisis (7 months ago)
Trial and error? What would Jeff say about this?? :O
Sharyn Waghorn (7 months ago)
Awesome video ..as I want a BOOTY ..but not growing legs 💯💯
Jas sth (7 months ago)
Anybody know what is Clegenatur Methods about? I hear lots of people have bigger and firmer breast naturally with Clegenatur Methods (google search it).
S Stein (8 months ago)
She is right. A little bit of a thigh gap always looks good. Not talking about sticks for legs, but thighs houldn't be too thick. Better well balanced, calves and all
bch nga (7 months ago)
yep
S Stein (8 months ago)
Very good concept of muscle isolation and neurological involvement. Also, you look amazing
thespanish21god (8 months ago)
Hey, i ALSO love to see women's sexy QUADS! So DON'T neglect the QUADS!!!
Varys The Spider (8 months ago)
No offense to the women, but I wish Jeff was showing us these exercises. For study of course...
Melissa Piontek (8 months ago)
I have never seen the last two exercises!! really interesting, thanks!
Guillermo Arenas (8 months ago)
Yummy Bootylicious Gorgeous Goddess 😍💎🌟😘😝😍
Tiffany Hansen (8 months ago)
love all these workouts for home!
Yourstruly Iman (8 months ago)
Not much booty though lol
Dlua Chang (8 months ago)
I love how real you are. Lol “butt implants”
Lazarus Live (8 months ago)
I like my thunder thighs, and ladies, most men do to. I don't mean to go all Arnold, but they do actually like some fun under ze buns. Great video, many things I've never seen before. I'm trying 👍🏻
Samuel Lerch (8 months ago)
your not doing the deadlift right at all
salma nader (8 months ago)
can you please make a video about how to fix glute imbalances and exercises that work one glute without working the other
Edie The Salsa FREAK!! (8 months ago)
If we all went Whole Food Plant Based, no oil, no salt, no sugar... we would lose more bodyfat
Surfdancer Oceana (6 months ago)
Edie, you're right that people should cut down on unhealthy processed foods, but please know that plants (my favorite food), inherently have salt, oil and sugar in them. Salt is necessary for life, especially if you train intensely. Also, portion sizes, macro's and meal timing all definitely matter in losing body fat. I know people who are vegan, eat mostly plants, but are still unhealthy and overweight- some are unhealthy and underweight. We must each find what works best for our own genetic predisposition. BTW- I love salsa too and we make our own (It has yummy SEA SALT in it! :) my BP is on the low side, drinks lots of H2O, and I love to exercise, so sodium is WELCOME! (I used to be afraid of salt-but allowing more sodium in my diet has helped make me a better athlete). We are all different in our nutritional needs.
Prayer Warrior 777 (8 months ago)
When I do hip thrust I never feel it in my quads. The next day it is always my glutes that are sore, not my legs. I used to do squats religiously and I became quad do anoint as a result. Squats and lunges have a lot of quad activation but hip thrusts target the glutes more.
Vanilla Conover (8 months ago)
Thick thighs are lovely!!
Hey! Felt the burn with these exercises. Will be adding them to my work outs.
Bel Harper (9 months ago)
so I've done this workout twice, first time 5 rounds...my hamstrings the next day..whoa, today I only did 2 rounds on the end of an independent arms, back, core workout, I'm stuffed!!
Arlene Flores (9 months ago)
I love you
Charly V38 (9 months ago)
These are great for me because my knees are kinda bad and squats hurt them.
Bel Harper (9 months ago)
What awesome exercises and advice..great technique to copy at home too..thank you!
Dangerously Active (9 months ago)
Ty i appreciate you.
J Sung (9 months ago)
This is jewels of information!
jayylioness Jayy Eliz (9 months ago)
I’m good on this. I want the nice quads and ass to go with it.
Tulips ontheorgan (10 months ago)
starts at 1:25......bunch of blah, blah before that
Faster The Dragster (10 months ago)
I don't know, I think this is great for guys too!
Jonathan Whitlatch (10 months ago)
Definitely ways to do it; don't know if all of these are really the best. Bigger question/problem: is it really a good idea to be "removing" a body part from training? That's certainly not an athletic way to go about it, and you risk strengthening the posterior part of your body while leaving the anterior out. It's pretty aesthetics and non-function. I understand the desire, but it ain't healthy.
vaskopz (10 months ago)
What's wrong with growing your legs?! Big booty goes better with thick thighs.
CAIrondad (10 months ago)
Growing the the butt should be the last thing most women want..... too many fat butts in the world already..... ick.....
Ashley Hanson (10 months ago)
Is there any benefit to doing the last move on a bench instead of the ground.
Miss Piggy (10 months ago)
Great I'm quad dominant too so I'll try these. Thanks AJ 👍🏻
polly taylor (10 months ago)
Appalled that this lady mentioned getting butt implants as a way of increasing glute size without getting bigger legs. This is not very professional behaviour & should be discouraged from even being mentioned
Lou Zurr (10 months ago)
And where is the thumbnail image in this video? BAIT AND SWITCH TEASER.
Hannah Brassard (10 months ago)
Can you do a video on the hitching of hips during squats and deads? And how to strengthen the hips or stop the hitching?
Jennifer Labruzzo (10 months ago)
Thank you so much !!!
śï×ÕfŇîņē (10 months ago)
all bullshit. Your HORMONES determine your muscle development along with your genetics. if you are female and want to take the risk, you can use a steroid like Anavar at a low dose, but otherwise, we are all slaves to our genetics... END GAME
61lastchild (10 months ago)
Dan John would criticize her deadlifts as losers.
Andrew Johnson (10 months ago)
Honestly, why does this video exist? It might as well be called "how to look like a man wearing a sports bra".
bch nga (7 months ago)
do you know what you look like
Rainbow Tree (10 months ago)
I have the issue with bulky thighs. I want to strengthen them without bulking... my thighs are really weak because Ive always been too afraid to strengthen them. Help please?? :)
Kiya L. (10 months ago)
This is a trending topic that’s the only reason she did the video. I don’t think she really cares about big thighs.
T.K. (10 months ago)
ouu , good stuff ! I'm going to try this the next time I'm with a fit pro (I'll do my own research , but still like a person in my face telling me what to do, lol)
JB Rattler (10 months ago)
Glute bridge is the best glute isolation excercise. But if your glutes are too big and out of proportion with the rest of your body you will look ridiculous.
T. Lindfield (10 months ago)
Why are women trained to focus on their ass, or other body parts while men are taught overall health and overall body training? How about health professional (physical trainers) encourage women to be fit and healthy rather than pressuring women to fit some ridiculous societal standards of sex appeal.
Makeup Minion (8 months ago)
james bond <beta bitch boi
james bond (10 months ago)
T. Lindfield I understand what society shows & how it can be unrealistic for many but the problem lies within a person. An alcoholic isnt an alcoholic because society has beer & liquor commercials, they are an alcoholic either because of a past trauma, depression or other mental issues. So again blaming society for peoples underlying issues is irrelevant. These issues would manifest themselves if not in an eating disorder maybe in drugs, alcohol, cutting themselves etc. You have to find the root issue within an individual in order to help them on a road towards love of themself. If it was societies fault everyone that doesnt look that way would have problems...but they dont because they have either overcome their demons or have just learned to love themself. I use to deal with depression but then I learned to love me & want to better myself.
T. Lindfield (10 months ago)
james bond I agree health should be front and center. I love working out, and love getting people excited about health..but I'm also a mental health professional. Where we disagree is that society cannot affect someone if they choose for it not to affect them. I respect your opinion on that but I just disagree. I think society sends messages that can be good or bad and that they DO AFFECT US. Such as violence is entertainment, women's bodies are objects, etc. Some messages are good ones. I work at a center for eating disorders. I see first hand that messages about what women's bodies are "supposed" to look like lead to real life serious problems..young girls want to imitate the models so they severly restrict calories, etc. I agree it's way better to imitate a fitness model than the stick thin fashion models but above that, I think it's best to just teach men and women to be the best version of themselves. Big butt, little butt, skinny guy, built guy, whatever. Maybe I'm being idealistic but that's just how I think it should be and i think people would feel less anxious in a society like that, and less ashamed if they don't meet some "perfect" ideal.
james bond (10 months ago)
T. Lindfield The pressure to be one way or another is only as strong as an individual makes it. Society portrays what is considered attractive to the masses but they can't make you unhappy with who you are. That is an emotion you create within yourself. To be honest showing men & women in shape is a good thing because obesity is a huge problem in America. Being overweight is a choice just like I choose to eat healthy & stay active they choose to eat fast food & drive everywhere. Women may be portrayed sexually but they also leave their house in those types of outfits & use their sexuality to their advantage. The world isn't fair but women do not by any means have the short end of the stick.
T. Lindfield (10 months ago)
james bond you are right about some being quad dominant and needing extra glute work. I agree. Good point.
hayn girl (11 months ago)
So helpful..Thanks.
valentine james (11 months ago)
Omg 😮 your body looks like a man
Rachel Eastwood-Stone (11 months ago)
wouldn't that tap be better if you concentrate on keeping the torso more vertical?
Mirek Badziewiasz (11 months ago)
480p is it 2010
Toritutu00 (11 months ago)
when i do the froggy walks, i do not feel a pinch! i am low but not sure where in my butt i should feel it. i got winded trying to find the pinch. any suggestions...!! btw, i work out daily, so i'm not a newbie... #:)
Felicia Leblanc (11 months ago)
All these men commenting about how they prefer big thighs... who said I was doing this for you?? 🤔
Ricky G. (14 days ago)
Lmaooooo
IRuinEverything (27 days ago)
It's a fucking workout for people who have big thighs. Everyone is different and get different results.
Ruby Duby (1 month ago)
LOL true On the flip side, seeing girls complain that mr olympia looking like a monster and im like "why do you think they give a shit about what you think"
Mary Lou Mcdonald (2 months ago)
LlP
Am Pe (5 months ago)
Felicia Leblanc obviously you are lol
Nancy Jimenez (1 year ago)
100%Fabilous
MrsGxoxo (1 year ago)
She is not in full extension here and is losing gains
Jacquelyn Diaz (1 year ago)
This may seem like a silly question, but when she says squeeze the flutes together at the top, is it different from just squeezing your butt cheeks together? Everytime I do these exercises, I do that. Have yet to really feel any burn in my butt.
Robert G (1 year ago)
Sprint for great legs and butt and no gut
Anel B (1 year ago)
This is what i need.my legs get so huge doing regular squads and I don't like it..
Penny Colby (6 months ago)
***ANEL BOJORGE*** yummy
Margarita M (1 year ago)
Loved this! As someone that is getting horrified by how much my thighs are growing, I needed this. Good video!
K K (1 year ago)
GROW YOUR BUTT??!!?! OH MY GOD, I'M DEAD!!!!!! 😂 😂
Akaki (1 year ago)
Deadlift guide -> Athlean X -> https://www.youtube.com/watch?v=hCDzSR6bW10
karina quin (1 year ago)
no way!!!!! i want huge quads and muscular legs!!
cbzombiequeen58 (1 year ago)
I weigh 147, want to get to 130. I dont want a big butt. I want to be strong but not big. I hate my thighs rubbing together
Tellis Varda (1 year ago)
you aren't going to grow anything doing 40lb "deadlifts"
followurheart11 (1 year ago)
Whats the level of the band?
Tammy Eakins (1 year ago)
I wished you can show different angles, so I can see the exact position you are in. I really appreciate the video and thank you
hybrid green (1 year ago)
Why would you not want athletic legs?! It's crazy that athletic sane women teach others how to be Barbie bimbos. Why?! It's 21 century. A girl no longer has to trade her butt for 20 sheep and a goat. She can code
Amerika Garcia (1 year ago)
I dnt know this I what I call a b.s workout
carsten nielsen (1 year ago)
Z bar for deadlift to make room for the knees. Great thinking girl. you rock my world.

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