Grow Your Glutes, Not Your Legs (English Version)

Want bigger glutes, not bigger legs?

Inside, you'll find: the exercises that build the glutes without recruiting the quads and hamstrings as heavily, and simple alternatives to the ones worth limiting; equipment swaps so you can train at home with minimal kit — no barbell, bench, or cable machine required, just alternatives like dumbbells, a sturdy chair, and a mini-band; how to structure a glute-focused training week — frequency, load and rest; a sample workout to start with straight away; how to progress over time, whether you're just starting out or have been training for a while; a short warm-up routine; and cycle-syncing guidance for timing your training and deload weeks around your cycle.