How to increase the size of your glutes without making your thighs bigger

Time: 2 minutes
Areas worked: Legs
Equipment needed: Something to steady yourself with like a wall, counter or table

I’ve been after an exercise that will do this forever…. Before I started doing Tracy I was really happy with my glutes but I always had rugby player-esque bulky quads. With doing Tracy I was so happy to get streamlined slim thighs but unfortunately at the cost of my glute muscles, which although now lifted are so much smaller 😦 I’m not alone in this as a lot of other tammers have commented on how they love the method they’re just sad at what’s happened to their rear and they want to try and get it back without losing their results.


I tried going to pilates reformer classes alongside doing the Tracy Anderson Method hoping this would improve my results and although these built out my glutes, my thighs soon inflated again and I was struggling to look as good in skinny jeans.


Just another thing me and Britters have in common! 😉

I’ve contacted Tracy Anderson trainers and other trainers asking for a way around this but haven’t really had a definitive answer. Thankfully some lovely Tammers came to the rescue and shared this video with me (thank you Illian and Sari!) from Ashley Black who’s behind the Fascia Blaster (a devise that blasts fascia, cellulite and has given a lot of people some unbelievable results- I’m yet to try it though). Ashley seems really lovely and so helpful and responsive to any questions you might have even when it’s in regards to content she’s giving away for free.

These exercises focus on isolating the glute without working any other muscles- exactly what I’ve been looking for! I used to just do the first exercise in the series for fear of bulking areas I didn’t want to but I’ve now been doing all four exercises with higher resistance and it’s made an amazing difference and as long as my form is right I haven’t noticed any growth in the size of my thigh muscles. Although I have tried the TFL exercise that Ashley does at the end I haven’t included that in my workout as I feel this isn’t an area for concern with me.

You can completely control how much you want to grow your glutes depending on the amount of resistance you add so it’s really great to have that control and you can work with the resistance to decide on the size that suits you. And it’s great not just to have the added size but to have increased quality of skin tone in that area thanks to the growth in muscle. I have been doing these workouts along side the Tracy Anderson Method as I like the results she gives my legs, and mixing the methods hasn’t resulted in some weird Picasso style body as Tracy has suggested- so have no fear!

You do really have to focus on these exercises and make sure you’re using proper alignment as Ashley says you need to make sure you’re not inadvertently employing other muscles. It’s also helpful to put one hand on your glute to get feedback that you’re activating that muscle.

I started with no ankle weights to make sure I get the form right but I’m now up to 4lbs on each leg, Ashley has said that there’s no limit on how much resistance you should use, just as long as you’re using proper form. I’m currently doing 20 reps of each move on each side as this seems like a good number to build the muscle without overly exhausting it and I do these exercises every other day (to give the muscle time to repair and GROW). Ashley recommends doing 6 sets of 10 reps of each move 3-5 time a week, so maybe I will try that at some point. I’ve had my husband do these and he’s got some really good results too.

Every Single Tracy Anderson Muscular Structure Workout (and lots of other great workouts too!)

2 thoughts on “How to increase the size of your glutes without making your thighs bigger

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