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

Learn more

Squeezing Glutes During A Squat

In this episode of overrated/underrated, I delve into various topics related to booty influencers, including squeezing glutes at the top of a squat, hovering on the seated hip abduction machine, doing stepdowns off the assisted chin/dip station, side lying single leg leg presses, and more.

The Ultimate Glute Pump Workout

There are many ways to obtain a massive glute pump. It happens randomly while you're lifting. For me, I get it every time I do frog pumps. For others it's glute dominant 45 degree hypers. Or some hip thrust protocol. I designed the strategy shown in the video to maximize the glute pump. 

A Scientific Guide to Determine an Exercise’s Effectiveness

All exercises are awesome. Some are better suited than others for helping a person reach various goals. This video details a guide that can be used to help determine how effective a particular exercise is...

Progressive Overload vs The Mind Muscle Connection

In this video, I discuss the research behind attentional focus, the benefits of the mind muscle connection and progressive overload,...

Glute Band Workout: Influencers Take Note!

I start posting band burnouts in 2014, but when my buddy Cem had me do a 2-3 minute burnout when...

To Train To Failure Or Not

In this video, I discuss the different types of failure and explain which are most fatiguing, I discuss what the...

Join the Squad

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!