How to grow my glutes without working or hit my obliques?
Because I want my oblique to atrophy to tiny obliques and get bigger rounder glute.
Really? Are you a female?
The obliques are not prone to hypertrophy, even if you trained them really hard. Of course they will “grow” a little bit, but it’s not like you’re going to add inches to you sides.
As for hitting the glutes… just train the glutes. Your program should probably have all the standard stuff like squats, lunges and some kind of hip hinge (dead lift variation). On top of that, Hip bridge and it’s variations and other machine and cable stuff should take care of it.
Paul Carter and Bret Contreras has an article about it on the main page
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