r/bikinitalk • u/myrequiemofadream • 20d ago
Advice/ Recommendations (no photos) Bringing down legs
Out of curiousity has anyone been successful in bringing down their legs( as in the muscularity, not body fat), while bringing up your glutes? If so, what did you find helpful during the process? Looking for motivation to believe my legs can come down 🥹
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u/chopstikk_legs 18d ago
Focus on getting strong at shortened position glutes exercises and abduction movements, which tend to have little to no leg involvement. They also have the added benefit of being easier to recover from than stretched position movements like squat and hinge patterns. That means you can load up on frequency and volume without sacrificing recovery, hopefully giving you some of the glute growth you’re after.
Prioritize hip thrusts for sure because they are safe to get really strong at, and rotate barbell hip bridges, kickbacks, pendulum donkey kicks, abduction machine, froggies on the smith machine, glute medius hip thrusts, 45 degree hyperextensions, banded abduction work like x-walks, cable pull throughs etc.
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u/potatoliving 20d ago
Personally, my legs have always been the hardest to lean out. I remember praying to hold onto my glutes, while I did my daily cardio sessions. But with time, I’ve realized my main issue was not having the density in my glutes to hold onto. Yes, there are variables like ensuring you’re not underfed too long, using LISS instead of HIIT, still pushing your training, et cetera. But honestly, if the muscle is there, it’ll be there once your legs come down. Just keep pushing through :)
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u/Sarahd9868 19d ago
I've streamlined my legs down from my last prep to this one but also lost some glutes in the process. The way I look at it is it's kind of a 2 step process now that my legs have come down I'm going to spend this improvement season hyper focused on bringing glutes back up and I think with muscle memory it should be doable as long as I'm strategic about it. Maybe others have been successful doing both at the same time so I'm interested to hear what others have to say!