The first worry from most women “I don’t want bigger legs”

If you want to avoid making your legs bigger when training it comes down to two things. First, choosing the right exercises for your body type. And, two, assessing and adjusting. The biggest problem is that most women don’t know what exercises to do.

The answer is not “just squat ” The truth is if you want lean legs and firm glutes you’ve got to do more than squat. Not that squats are bad they just activate the quads more than hamstrings and glutes(the back of your legs). Your leg day needs to be full of hip thrusts, glute bridges, back extensions for glutes, kickbacks and exercises that primarily target your back side. 

And it won’t happen overnight.

It’s about making small adjustments to figure out what works best for you at that time. And remember if you have a flat butt -you are going to need to lift heavy to build muscle on your backside.

To shape up your glutes and reduce the appearance of cellulite plus lift the booty ...incorporate these exercises into your training:

• * Glute bridges or Hip thrusts (weighted, single leg, banded or any variation)

• * Reverse lunges  I start beginners holding onto a pole or a favorite curtsy lunges

• * Band walks (monster walks)

• * Hip abduction on a machine or with a circle band 

• * Hamstring curls (on a machine or stability ball)

• * Stiff leg deadlifts or Romanian deadlifts

• * Good mornings, Pull throughs and Sumo deadlifts (more advanced exercises so work up to these)

If you are worried about making your legs bigger you may want to limit these exercises:

• * Heavy squats

• * Heavy leg presses

• * Weighted lunges (more than 15lb dumbbells) 

• * Leg extensions

• * Stationary bikes (ie. especially at hard levels like the ‘mountain climb’ in cycle classes)

• * Stairclimbers
  

A short workout that you can do anywhere ...

Home, Office or Hotel Room…

No equipment needed…

Try this glute workout next time you are home or traveling. Pick 4 to 5 of your favorite exercises below and just do them!  

• Reverse lunges 

• 3 sets x 10⁣ reps each leg 

• #1 Standing 

• #2 High Deficit  (High chair or end table) 

  
  

• Single leg hip thrust

• 3 sets x 12⁣ reps each leg 

• #1 on the floor 

• #2 Edge of the bed or sofa 

• Bulgarian split squat 

• 3 sets x 12⁣ reps 

• #1 holding onto a table or chair in front for balance 

• #2 back leg elevated 

  
  

• Hip thrust 

• 3 sets x 15⁣ reps 

• #1 heels on the floor 

• #2 heels elevated on table 

  
  

• Monster walks with bands 

• 3 sets of 24 -30 reps with 2 steps or 12-15 each leg 

  
  

• Curtsy Lunges - target outside Glutes

  
  

• All fours up & over - target Hamstring & Inner thigh

  
  

For $99 a month I can design a program for you that you can do at home or in the gym. Tell me more!

For over 3 decades I’ve trained clients and together with them I’ve learned what works, what doesn’t and pulled it together for you !! Rules change and research can be confusing yet you will be more motivated when you understand it. 

My approach is living with good choices and feeling good about them.

Sign up with me and I’ll inspire you to make better choices!! Starting at $99 a month.