How To Grow Upper Glutes. A 2015 study of walking lunges and split squats compared leg and hip muscle activity when holding a single dumbbell on the front leg side (ipsilateral) to holding the dumbbell on the back leg side (contralateral). A common question i get from women especially is “how do i grow my glutes without building up my legs”.
Add to that a genetic predisposition to accumulate fat in that area and a lack of exercise, and you have a problem!. Adding size to the glutes without adding size to the upper thighs creates contrast.
5 Best Glute Building Exercises With Bands Band Workout
Adidas runtastic, a mobile fitness company, lists curtsy, side and backward lunges as a perfect way to grow your glutes at home. After a year of strength training, i had leaned out and my quads had grown but not my glutes.