Glute gains but slim thighs

geogie_trinder

Hi guys
I’m currently loosing weight have a good workout routine but wondered if my bum goes smaller than I’d want can I do certain exercises to build my bum but not gain on my thighs? I want slim thighs 😅

sardelsa

Building glutes will come from proper training and providing the calories necessary to grow muscle, so either eating in a surplus or at least at maintenance. If you still have weight to lose muscle growth is possible but usually not very significant, but you can help retain the muscle you have to shape it. Your thigh size will depend on how you lose fat and how much muscle you have. If you want to avoid building or retaining the muscle there (or at least excessively) don't focus too much on progressive squats or other quad dominant movements like leg press. More glute bridges, hip thrusts, deadlifts, abductions etc.

This article might help too

https://bretcontreras.com/growing-glutes-without-growing-the-legs/

geogie_trinder

Thank you very much 👌🏼

cat_lady77

Definitely check out Bret Contreras like sardelsa said! He is the man for this. His instagram always has a lot of workout ideas too.

PoesiaSagrada

I'm doing the same and have been for a year now. Bret Contreras really is a good one to get to know!

For glutes I do:
Glute bridges
Hip thrusts
Back extensions (concaved shoulders to restrict range of motion and make sure my glutes to the hard work)
Weighted step-ups
I also do deadlifts, but I switched it to my back days (it hits A LOT of the posterior chain and I feel over worked when I do it on a glute day)

I want to start doing reverse hypers...

Then, for thighs I do body weight only (pilates sidekick series, kick backs, etc.)

PoesiaSagrada

Oh, and goblet squats 😁

geogie_trinder

Thank you so much 👌🏼🙌🏼