Dr. Bret Contreras

Okay, question one.

I was the first person to make this a thing because I had so many women come to me back in like 2009, 2010.

I think my first blog post was 2010.

And I made two YouTube videos on how to grow your glutes without growing your legs.

It's tricky because most of the best glute exercises are leg exercises.

So you have to cut all of them out.

If you want to grow your glutes without growing your legs, the nice thing is the plot can study.

And then a couple of subsequent studies, this Bartholomew paper shows you can grow your

glutes, similarly effectively as like squats and step ups, for example, through hip thrusts.

So you can do hip thrusts, you can do kickbacks, you can do 45 degree hypers, you can do abduction, but you can't do all the squats and lunges and even the, you know, stiff leg deadlifts and stuff like that.

You want to minimize those and just focus on most of the isolation lifts.

And you can probably do more volume for those.

So here you could just do hip thrusts and kickbacks and abduction three times a week and you might do four sets of each because they don't make you real sore.

But you require a separate strategy if you don't want the leg growth.

But I will say many women think that they don't want the leg growth because they have fat on their legs.

And once they lean out, they actually like the way their legs look.

So a lot of people improperly throw themselves into that category.

And then the second question is, can you induce hip dips through weight training?

Yes.

Hip dips.