Use Hip Thrusts, Kickbacks, and Abduction to Grow Glutes Without Growing Legs

If the goal is glute growth without leg growth, minimize squats, lunges, and stiff-leg deadlifts and focus on more isolation-oriented lifts such as hip thrusts, kickbacks, 45-degree hypers, and abduction. A suggested setup is hip thrusts, kickbacks, and abduction three times per week, with four sets of each because they do not create as much soreness.