Я вам нашла статейку Брета, что в вашем ситуации делать. Вы с английским как? Если коротенько то вам по его рекомендациям надо делать следующее. There are several things we can still do:1.Low load glute activation work – there are tons of drills that you can and should do to shuttle the focus toward the glutes and away from other synergists. Start out your workouts with 5-10 minutes of this.2.Hip external rotation movements – band hip rotations are the best, but you really need to learn how to use the glutes during this movement as many women do not.3.Hip abduction movements – from side lying abduction, to band standing abduction, to band seated abduction, to band walk variations, to abductor machines – these target the upper glutes.4.Barbell glute bridges – these leave out much of the quad activity that barbell hip thrusts produce. This will be your money exercise – the exercise that you want to keep getting stronger at over time. Strength creates curves, and without it your glutes won’t grow.5.American deadlifts – this is a better option than RDLs due to the increased glute activation. Don’t go too low on these either.6.Pull-throughs and kettlebell swings – just make sure you’re feeling the glutes do the work when you perform them.7.Single leg foot elevated hip thrusts – you could also do these with both the shoulders and foot elevated.https://bretcontreras.com/growing-glutes-without-growing-the-legs/