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gym helpp

hannah

hannah

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i grew my glutes more and went on a small cal surplus during the winter, im on a cut rn. even tho my glutes r decent now, i feel like my quads look too big and i dont rly like that look. how do i shrink my quads without losing muscle in my glutes? do i just stop training quads and continue to do my glute specific exercises then wait? or would they still grow my quads
 
sundriedtomatoes said:
i grew my glutes more and went on a small cal surplus during the winter, im on a cut rn. even tho my glutes r decent now, i feel like my quads look too big and i dont rly like that look. how do i shrink my quads without losing muscle in my glutes? do i just stop training quads and continue to do my glute specific exercises then wait? or would they still grow my quads
Click to expand...
Just cut back on quad heavy exercises like squats and lunges. Focus more on glute specific moves like hip thrusts and glute bridges. You can still train legs, but shift the focus to your glutes with exercises that minimize quad activation. Just make sure to keep your glute training intense and consistent while reducing quad volume.
 
Incognito said:
Just cut back on quad heavy exercises like squats and lunges. Focus more on glute specific moves like hip thrusts and glute bridges. You can still train legs, but shift the focus to your glutes with exercises that minimize quad activation. Just make sure to keep your glute training intense and consistent while reducing quad volume.
Click to expand...
oooh ok ive been doing hip thrusts, rdls, bulgarians, cable kickbacks, and minimus cable kick backs 2x a week for my glutes, should i just continue doing that w no quad focused exercises?
 
sundriedtomatoes said:
oooh ok ive been doing hip thrusts, rdls, bulgarians, cable kickbacks, and minimus cable kick backs 2x a week for my glutes, should i just continue doing that w no quad focused exercises?
Click to expand...
Stick with your glute routine as it is. By focusing on hip thrusts, RDLs, Bulgarians, and cable kickbacks twice a week, you’re keeping the emphasis on your glutes and not adding extra stimulus for your quads. As long as you’re progressively challenging your glutes and monitoring your overall balance, you should see continued growth and definition where you want it. So yes, continue your glute specific exercises and avoid quad focused movements if that’s your goal.

But be aware that compound exercises will also hit your quads a bit. After your cut, your quads will also likely look smaller because you’ll have less fat in that area, considering that women tend to store fat around the hips and thighs.
 
Incognito said:
Stick with your glute routine as it is. By focusing on hip thrusts, RDLs, Bulgarians, and cable kickbacks twice a week, you’re keeping the emphasis on your glutes and not adding extra stimulus for your quads. As long as you’re progressively challenging your glutes and monitoring your overall balance, you should see continued growth and definition where you want it. So yes, continue your glute specific exercises and avoid quad focused movements if that’s your goal.

But be aware that compound exercises will also hit your quads a bit. After your cut, your quads will also likely look smaller because you’ll have less fat in that area, considering that women tend to store fat around the hips and thighs.
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yay ok ty, yea i was still doing quad exercises before bc i didnt want it to look unbalanced but ill prob just stop and hope they shrink over time
 
sundriedtomatoes said:
i grew my glutes more and went on a small cal surplus during the winter, im on a cut rn. even tho my glutes r decent now, i feel like my quads look too big and i dont rly like that look. how do i shrink my quads without losing muscle in my glutes? do i just stop training quads and continue to do my glute specific exercises then wait? or would they still grow my quads
Click to expand...
idk tbh just dont overwork yourself and cause injury
 
sundriedtomatoes said:
i csnt tell if ur trying to trick me
Click to expand...
I'm well known on gym stuff, I've been training solely aesthetics for 2 years. I know lots of glute exercises and specific muscles and could help u focus on looking better in every aspect, but I need to see what I’m working with
 
sunbather said:
I'm well known on gym stuff, I've been training solely aesthetics for 2 years. I know lots of glute exercises and specific muscles and could help u focus on looking better in every aspect, but I need to see what I’m working with
Click to expand...
ur right ur right ok ty ill pm it to u
 
sunbather said:
I'm well known on gym stuff, I've been training solely aesthetics for 2 years. I know lots of glute exercises and specific muscles and could help u focus on looking better in every aspect, but I need to see what I’m working with
Click to expand...
sundriedtomatoes said:
ur right ur right ok ty ill pm it to u
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omg bro no way
 
I've been hitting gym for 3 years and got a good physique, pm

i might be helpful
 
sundriedtomatoes said:
if u acc go to the gym yes pls!!
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actually, pms are unnecessary

do clamshells with resistance bands, single leg glute bridges (add weight on for progressive overload), cable machine donkey kicks, maybe hip thrusts too

basically any isolated glute exercise should do
 
sundriedtomatoes said:
oooh ok ive been doing hip thrusts, rdls, bulgarians, cable kickbacks, and minimus cable kick backs 2x a week for my glutes, should i just continue doing that w no quad focused exercises?
Click to expand...
dontmindme said:
actually, pms are unnecessary

do clamshells with resistance bands, single leg glute bridges (add weight on for progressive overload), cable machine donkey kicks, maybe hip thrusts too

basically any isolated glute exercise should do
Click to expand...
i wrote what i did for glutes in that ^ ik itll still work quads a lil but if thats the only thing i do for quads and completely cut out quad focused exercises will they still shrink? along w the cut
 
sundriedtomatoes said:
i wrote what i did for glutes in that ^ ik itll still work quads a lil but if thats the only thing i do for quads and completely cut out quad focused exercises will they still shrink? along w the cut
Click to expand...
Most of that list works the quads jfl. If I were you, I'd replace the more compound exercises like bulgarians with an isolated glute exercise. I feel like bulgarians workout the quads the most out of that list
 
dontmindme said:
Most of that list works the quads jfl. If I were you, I'd replace the more compound exercises like bulgarians with an isolated glute exercise. I feel like bulgarians workout the quads the most out of that list
Click to expand...
rlyy for bulgarians i do the glute targeted ver so i lean forward, i saw a lot of girls doing it and idk its been working for me 😭 does that help or is it still working out quads too much
 
sundriedtomatoes said:
rlyy for bulgarians i do the glute targeted ver so i lean forward, i saw a lot of girls doing it and idk its been working for me 😭 does that help or is it still working out quads too much
Click to expand...
compared to the rest, bulgarian works out quads the most. You don't have to cut it out if you don't wanna
 
sundriedtomatoes said:
i grew my glutes more and went on a small cal surplus during the winter, im on a cut rn. even tho my glutes r decent now, i feel like my quads look too big and i dont rly like that look. how do i shrink my quads without losing muscle in my glutes? do i just stop training quads and continue to do my glute specific exercises then wait? or would they still grow my quads
Click to expand...
Ideally removing all the exercises who works the quadriceps, the ones you feel on the quads. Did you contract enough the glutes during the whole movement ? And put your feet far away (the one on the floor) ? 😺
 
johnvee84 said:
I find it hard to beleive your quads could look too big unless you're fat
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no theyre not like hugee or anything theyre just big compared to the rest of my frame
 
hannah said:
bro im actually stupid gor falling for that he didnt even give me good advice in pm 😑😑
Click to expand...
E-girls need a warning passed around abt this guy 🤣
 
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