GROW YOUR GLUTES WITHOUT GROWING YOUR LEGS 🍑

Now let me start off by saying there is absolutely NOTHING wrong with growing your legs!🦵🏼 i want to tread lightly around this topic because i seriously think every type of body is beautiful this is just a personal preference! 🩷 With that said, this has been a HIGHLY requested topic that a lot of girls who are interested in and I, personally, was one of those girls because my former soccer years brainwashed me into thinking I have “thunder thighs” and I was always afraid that I was quad-dominant! So here’s the tea 🍵

Understand that you CANNOT TARGET FAT LOSS

Your body will lose fat wherever it wants to lose fat. This is determined by a bunch of factors like genetics, hormones etc. If you want to lose fat in your legs, you will have to take an overall weight loss approach that will require you to be in a calorie deficit.⚖️If you want to lose fat but maintain/build muscle while doing so, you can use the body recomp method💪🏼To do this you should eat in slight a calorie deficit, keep your protein intake high, and train in progressive overload to gain muscle in whatever areas you desire.

Prioritize STRENGTH TRAINING 🏋🏼‍♀️

Strength training will allow you to target your desired muscles (in this case, glutes) while boosting your metabolism and burning fat. This in turn will help with your fat loss goals but still allow you to grow your glutes 🍑 If you were to just bodyweight exercises without progressively adding weight, you’ll eventually hit a plateau. And doing steadystate cardio like running doesn’t put you in a fat burning state or help you preserve muscle 🏃🏼‍♀️

AVOID exercises that highly activate the quads🦵🏼

The exercises you choose for your glute workout should be glute-biased, with a heavy emphasis on the glutes! Avoid exercises that highly activate the quads & leg muscles like squat variations, leg presses/extensions, leg curls, hip adductions etc. Favor exercises like hip thrusts, glute bridges, hip extensions, hip abductions, frog pumps/reverse hypers, cable kickbacks, etc.

If you want a structure to follow, I have a glute program on my fitness app (you get a week free) and am currently working on a new one which will be launching very soon 🚀

Let me know if you have any questions. I hope this helps! 🩷

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