Bulky Man Quads on Girls

Skinny_Jeans_Soon

I have been lifting heavy and am really liking the muscles I see popping up with the exception of my quads. When I flex them or stand straight they are very bulky looking with hard muscle, in a bad way. What machine should I avoid, I don't want them any bigger? Please don't say squats, I really need that one to give me more mass in my a**!!

docktorfokse

If you don't want them, I'll take them.

jagwab

What leg exercises are you currently doing?

You may be one of the ones that just builds muscle real easy in their legs.

sleepytexan

Make sure you're going at least parallel or lower in your squats (*kitten* to grass) so your quads don't dominate. If you're going only 1/2 or 3/4, you won't be doing much for your bootie, but you'll be maxing out the quads.

taso42

67559

I have the same problem and I don't know what to do!! Anyone have answers?? :ohwell:

tigersword

What "machines" are you using? Personally, I would avoid all machines, stick to free weights, and you won't have problems with unbalanced muscle development. If you're doing squats correctly, they should balance out and work the hamstrings, glutes, and quads evenly.

JenaePavlak

*kitten* to Grass SQUATS!!! I know you don't want to hear, but make sure you have a wide stance and you go parallel! The closer your feet the more you work quads.. the more wide, the more glutes and hams.. plus squats are really a core exercise so DO EM!!! =D

67559

Thank YOU!!! :happy:

Nopedotjpeg

Fit4Evolution

just do glute ham training .. only solution

Rae6503

I like my man-quads.

DFWTT

Funny, the advo on the right when I posted this had a pic of Shawn Johnson, best looking muscled up thighs around. MMMHMM. Keep the squats and lighten up on the 45 degree leg press. You'll lose a little benefit in the butt though. You might be able to firm up the rest of the femoral area with some adductor and abductor work. More running has leaned mine out considerably even though I'm stronger and pressing more. Darts in the dark really, YMMV.

Nataliaho

I know this is not what you want to hear, but I think you need to embrace your quads, learn to love and appreciate them for the fat-burning, heavy-*kitten* lifting machines that they are:)

anoroc751

I agree with others...lower squats to focus on buns. Also add Adductor and abductor excercises.

Are you sure they look bad?

Good luck and keep moving.

Skinny_Jeans_Soon

Funny, the advo on the right when I posted this had a pic of Shawn Johnson, best looking muscled up thighs around. MMMHMM. Keep the squats and lighten up on the 45 degree leg press. You'll lose a little benefit in the butt though. You might be able to firm up the rest of the femoral area with some adductor and abductor work. More running has leaned mine out considerably even though I'm stronger and pressing more. Darts in the dark really, YMMV.

I was thinking it was the leg press. I will lay off of it for the next month. My squats are *kitten* to the grass, boobies out, butt out. I get props from the guys at the gym lately on my form. I have really been working on it and my butt is slowly getting bigger...yay!! I will get pics up- quads not butt! I sent text pics of my quads to hubby today and asked what he thought about them. I can't write his answer on here but I get the drift that guys dig them but I hate hearing my girlfriends say I have man legs. No bueno.

Can someone give examples of glut-ham training?

wilmnoca

Also keep your weight on your heels for butt workouts; on the toes for quads.

mogletdeluxe

As a fellow bulky-quad girl (I think I'm predisposed to muscular legs), I am loving the *kitten*-to-grass advice. Duly noted!

DFWTT

Funny, the advo on the right when I posted this had a pic of Shawn Johnson, best looking muscled up thighs around. MMMHMM. Keep the squats and lighten up on the 45 degree leg press. You'll lose a little benefit in the butt though. You might be able to firm up the rest of the femoral area with some adductor and abductor work. More running has leaned mine out considerably even though I'm stronger and pressing more. Darts in the dark really, YMMV.

I was thinking it was the leg press. I will lay off of it for the next month. My squats are *kitten* to the grass, boobies out, butt out. I get props from the guys at the gym lately on my form. I have really been working on it and my butt is slowly getting bigger...yay!! I will get pics up- quads not butt! I sent text pics of my quads to hubby today and asked what he thought about them. I can't write his answer on here but I get the drift that guys dig them but I hate hearing my girlfriends say I have man legs. No bueno.

Can someone give examples of glut-ham training?

Weighted kick backs. There might be a free form exercise for it but most gyms I've been to have an independent leg machine. There's plenty of weight on the stack and it will kick your butt, literally.
There's also the enjoyably difficult :sad: glute-ham raise. It's done on a special padded bench but I haven't seen it very often. Nasty
I would would add Romanian Deadlifts to this list also. Great hamstring work,

dandelion39

Good suggestions....think I'd better check my squat form. Thanks, all!

HeidiMightyRawr

I wouldn't cut anything out. Just, as others have said, make sure you are going deep enough on those squats or you will just be hitting your quads. Going *kitten* to grass involves the glutes and hamstrings more.

Also you could do other specific hamstring and glute work to balance it out?

LorinaLynn

I always thought the leg press was a poor substitute for heavy squats... so if you're doing squats, why bother with the leg press?

My gym doesn't have barbells, so I do the leg press, but I make sure I go deep and push from my heels and not my toes. And I the glute press.

Martucha123

Make sure you're going at least parallel or lower in your squats (*kitten* to grass) so your quads don't dominate. If you're going only 1/2 or 3/4, you won't be doing much for your bootie, but you'll be maxing out the quads.

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make sure you squat properly, so your butt is working, and your quads not so much.

cparter

If you do not want big quads I would suggest more burning exercises for your quads. Meaning much lower weights and higher reps. You can get great definition and great burns. It may feel boring because the weight is initially light but as your reps increase you will feel the fatique setting in. The problem is not the machines as much as the weight vs reps.

JNick77

I have been lifting heavy and am really liking the muscles I see popping up with the exception of my quads. When I flex them or stand straight they are very bulky looking with hard muscle, in a bad way. What machine should I avoid, I don't want them any bigger? Please don't say squats, I really need that one to give me more mass in my a**!!

It's not so much avoiding any exercises. First, I think nice muscular quads on a woman is friggin' hot. The issue is more commonly that the quads get developed and the hamstrings are underdeveloped. Leg work can be pretty simple to be honest. You can do heavy sets of Squats or Deadlifts and then do moderate weight with something like a Walking Lunge and Romanian Deadlifts to balance out your leg muscles.

pantsdailyon

Weighted kick backs. There might be a free form exercise for it but most gyms I've been to have an independent leg machine. There's plenty of weight on the stack and it will kick your butt, literally.

A machine that literally kicks your butt, you say?

ilovedeadlifts

dont' avoid quad excercises. there's no possible way that even in a year or two you could build "bulky" quads.

keep training. If you feel like your legs are getting to big, adjust your diet and lose fat, don't stop building muscle.

LorinaLynn

And besides all that... I'd be more inclined to trust your husband's idea of sexy over your girlfriends' ideas of sexy. He's the one who's going to enjoy your legs wrapped around him.

nickiog

idk if anyone else said it yet but my trainer has me do lower weight with more reps/sets for the areas that i dont want to add bulk to but i want to keep toned.

so like instead of doing near my max and only getting like 3 sets of ten....ill do like half the weight and just keep doing sets of 10/15/20 (whichever) until i get muscle fatigue....its been working pretty well so far maybe give that a shot.

spinedocmfp

If you want (imo) the mother of butt blasters, try single leg romanian deadlifts with kettle bell or dumbell. The key to engaging the gluts in deadlifts is the hip thrust once the weight is above your knees. Get that down and you will crack walnuts with your butt !

MrsLVF

I sent text pics of my quads to hubby today and asked what he thought about them. I can't write his answer on here but I get the drift that guys dig them.

I'm sure the hubby appreciates those strong legs :blushing: